Friday 4.1.2022

“FITNESS”

A. Back Squat
*Set 1 — 10 reps
*Set 2 — 8 reps
*Set 3 — 8 reps
*Set 4 — 6 reps
*Set 5 — 6 reps
*Set 6 — 4 reps

Build in load each set; follow each set immediately with a 150/125 Meter Row or Ski at very high effort, then rest at least 90-120 seconds before your next set.

B. For time:
40 Wall Balls
800 Meter Run
30 Wall Balls
600 Meter Run
20 Wall Balls
400 Meter Run

“PERFORMANCE”

A. Five sets of:
Back Squat x 2 reps
Rest as needed

*Goal is to perform all of these sets at loads over 85% of your 1-RM Back Squat; go as heavy as possible without sacrificing depth or mechanics

B. For time:
40 Wall Balls (20/14 lb)
800 Meter Run
30 Wall Balls
600 Meter Run
20 Wall Balls
400 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effort