Monday 2.6.2023

*Coach’s Notes:

• Conditioning Testers! Both “Fitness” and “Performance” have short-duration, high-effort testers in today’s training. If you've done the workout before, try to improve on your past result. The purpose here is to see what you can do, so don’t hold back in terms of pushing yourself.

• For the American Kettlebell Swings, the goal is to swing all the way overhead; if you lack the overhead mobility to do this without hyperextending through the lumbar spine, and/or bending your elbows, then swing as high as you can while hitting these points of performance.

“FITNESS”

A. Three sets of:
Goblet or Front Rack Cyclist Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use 1 or 2 Kettlebells here, or a Barbell)
Rest 30-45 seconds
Walking Lunges w/DBs or KBs in Farmers Hold (as heavy as able) x 16-20 reps @ 2010
Rest 2 minutes

B. For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

Compare to 7.29.2022

C. Two sets of:
Dumbbell External Rotations x 8-12 reps each arm
Rest as needed
Banded Face Pull x 12-15 reps
Rest as needed
Side Plank or Feet Elevated Side Plank x 30 seconds each side
Rest as needed

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90% (or as heavy as you think you can manage without failing)

B .Complete 15, 12, and 9 rep rounds for time of:
Hang Squat Cleans (135/93 lb.)
Burpees Over the Barbell (can be lateral hops)

Compare to 1.12.2021

C. Two sets of:
Dumbbell External Rotations x 8-10 reps each arm
Rest as needed
Banded Face Pull x 12-15 reps
Rest as needed
Side Plank or Feet Elevated Side Plank x 30 seconds each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds