Friday 4.14.2023

“FITNESS”

A. Three sets of:
Back Squat x 8-10 reps @ 3011 (focus on making all of these reps look the same, while maintaining proper tempo)
Rest 45 seconds
Single Arm Trap-3 Raise x 10-12 reps each side @ 2010
Rest 45 seconds
Single Leg Glute Bridge Hold x 20-30 seconds each side
Rest 45 seconds
Banded Face Pull x 12-15 reps @ 2011
Rest 45 seconds

B. For time:
Run 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges

*Compare to 5.2.2022

“PERFORMANCE”

A. Take 12-15 minutes to build to 90-95% of your 1-RM Back Squat (not a true max)
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 2 minutes between sets

B. For time:
Run 200 Meters
12 Cleans (135/93 lb)
Run 200 Meters
10 Cleans (185/133 lb)
Run 200 Meters
8 Cleans (205/143 lb)
Run 200 Meters
6 Cleans (225/153 lb)

Cleans can be completed as Power Cleans or Full (Squat) Cleans. These numbers are intended to challenge the strongest people in our gym; scale the weights back as necessary to complete this workout in 15 minutes or less. You must change your own weights throughout.

*Compare to 5.2.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 45 minutes (3 sets) for times:
*Station 1 – 1800/1500 Meter Bike Erg
*Station 2 – 450/375 Meter Ski + 450/375 Meter Row
*Station 3 – Three rounds of:
8 Ring Rows
16 Walking Lunges (unweighted) or Low Step-Ups
24 Second Plank Hold

Note your times to complete each station, with the goal of consistent times for each set.