Friday 2.23.2024

*Reminder: Our sweatshirt pre-order ends today! Please fill out the form if you are interested in ordering.

“FITNESS”

A. Four sets of:
Tempo Front Squat or Kettlebell Front Squats x 4-6 reps @ 31X1
Rest 45 seconds
Supinated Grip Strict Pull-ups (or Assisted Pull-ups) x 5-7 reps @ 21X0
Rest 45 seconds
Side Plank Rotational Reverse Fly x 8-10 reps each side
Rest 45 seconds

B. Three sets for max reps of:
60 seconds of Wall Balls
60 seconds of Ring Rows
60 seconds of Row, Ski, or Bike
Rest 60 seconds

“PERFORMANCE”

A. Five sets of:
Tempo Front Squat x 3 reps @ 31X1
Rest 90 seconds
Supinated Grip Strict Weighted Pull-ups x 3 reps @ 21X0
Rest 90 seconds

For both of the above movements, the goal is to build to today’s 3-RM (at tempo) by your fifth set.

B. Three sets for max reps of:
60 seconds of Wall Balls
60 seconds of Strict Pull-ups
60 seconds of Double-Unders
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg