Friday 11.18.2022
*Coach’s Notes: All of the the notes for today are written within the workouts. Choose your adventure, and get after it!
“FITNESS”
A. Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Dual Kettlebell Front Squats or Goblet Squats x 6-8 reps @ 3011
Minute 2 — Strict Pull-ups x 4-6 reps @ 3010
Minute 3 — Banded Face Pulls x 10-12 reps @ 2011
Minute 4 — Front Leaning Rest on Rings x 30-40 seconds
If you don’t have Strict Pull-ups yet, you can work assisted or negative only reps here.
B. Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — Left Leg Bulgarian Split Squat x 6 reps @ 20X1
Minute 2 — Right Leg Bulgarian Split Squat x 6 reps @ 20X1
If you were here on 11.2.2022, try to use the same weights (or more) that you used that day, but for an extra rep each set.
C. "PUMP" Conditioning
Against an 8-minute clock, complete:
4-8-12-16-20-24....
Dumbbell or Kettlebell Gorilla Rows
Dumbbell or Kettlebell Front-Racked Reverse Lunges
Choose a loading that allows you to get through at least the round of 12 before you have to break things up
“PERFORMANCE”
A. In 12 minutes, build from the empty barbell to a tough single in the following complex....
Snatch Pull + Hang Snatch + Overhead Squat
Once you start loading, you should have about 6-7 good sets with which to build.
B. Every minute, on the minute, for 8 minutes (4 sets of each):
Minute 1 — Left Leg Bulgarian Split Squat x 6 reps @ 20X1
Minute 2 — Right Leg Bulgarian Split Squat x 6 reps @ 20X1
If you were here on 11.2.2022, try to use the same weights (or more) that you used that day, but for an extra rep each set.
C. Aerobic Conditioning
Against an 8-minute clock, complete:
2-4-6-8-10-12...
Pull-ups
4-8-12-16-20-24...
Wall Balls
“ENDURANCE (AKA SWEAT SESH)”
Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski
Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.
