Friday 12.17.2021

*Friendly reminder: if you would like a less intense session for today, check out the "Endurance/Sweat Sesh” workout posted below, or scroll back through the blog for more options (we post a new one for each week!)

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Barbell Hip Thrust x 6-8 reps @21X2
(try to increase loading from 12.3.2021)
Station 2 – Half Kneeling Banded Pallof Press x 30-35 seconds each side (hold for 1 second in extension on each rep)
Station 3 – L-Sit or Tuck Sit x 30-40 seconds (accumulated)

B. Complete as many rounds and reps as possible in 12 minutes of:
15 Dumbbell Floor Presses
12 Alternating Reverse Lunges w/DBs held in Farmers Hold
6 Strict Pull-ups

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 4 reps @ 80% of 1-RM Deadlift

*Alternatively, you can choose to make up a testing day from earlier in the week, if you missed one.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dual Kettlebell Front-Racked Reverse Lunges (24/16 kg each hand)
9 Chest-to-Bar Pull-ups (or 6 Strict Pull-ups)
6 Strict Handstand Push-ups (scale as needed to make these take less than 45 seconds per set)

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.