Friday 1.20.2023

*Coach’s Notes:

• If you were with us last Tuesday for the Back Squats, we are looking to build in load from that day, for both groups. If the Back Squat is problematic, speak with your coach — we can perform these to a box or bench, or substitute a Goblet or Front Rack KB Squat

• As usual, choose whichever conditioning option suits you best for today!

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — Back Squat x 5-7 reps @ 30X1
Station 2 — Single Arm Dumbbell Row x 6-8 reps each arm @ 30X0
Station 3 — Hanging Tuck-Sit x 30-40 seconds (accumulated)

*For both the Back Squat and the Dumbbell Row, the goal is to increase from what you used last week (1.10.2023)

B. Complete as many rounds and reps as possible in 9 minutes of:
9 Single Arm KB Front Racked Reverse Lunges Left Side
12 Plank Kettlebell Drag Throughs
9 Single Arm KB Front Racked Reverse Lunges Right Side
12 Tuck-Ups

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2: 6 reps @ 72-77%
*Sets 3-4: 4 reps @ 75-82%
*Sets 5-6: 2 reps @ 82-87%

*If you don’t know your 1-RM, base these sets off of feel, aim to make each set challenging for the final 2 reps.

B. Complete as many rounds and reps as possible in 9 minutes of:
36 Double-Unders
18 Wall Balls (20/14 lb)
9 Toes to Bar

Compare to 1.21.2022

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first