Friday 9.16.2022

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 3110
Station 3 – Single or Dual Kettlebell Sumo Deadlifts x 12-15 reps @ 2011
Station 4 – Plank Body Saws on Sliders x 10-12 reps @ 2020

B. Option 1: Conditioning Chipper
For time:
50/40 Calorie Echo Bike
40 Alternating Dumbbell Snatches
30 Box Jump-Overs or Step-Overs
20 Single Arm Dumbbell Thrusters (10 each arm)
10 Single Arm Devil's Presses

OR

Option 2: "PUMP" Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 10-12 Supinated Grip Barbell or Kettlebell Bent Over Rows
Minute 2 – 12-16 Box Step-Ups w/KBs (box at 12-16”)
Minute 3 – 30 Second Row Sprint at HIGH effort
Minute 4 – 30-40 Second Dual Kettlebell Wall Sit

“PERFORMANCE”

A. Absolute Strength: Back Squat
Six sets of:
Back Squat @31X1 Tempo
*Set 1 – 4 reps
*Set 2 – 3 reps
*Set 3 – 3 reps
*Sets 4-6 – 2 reps
Rest 2 minutes between sets

Continue building off of prior weeks, with the goal of making your final two sets a 9/10 effort

B. Conditioning Chipper
For time:
50/40 Calorie Echo Bike
40 Deadlifts (155/103 lb)
30 Box Jump-Overs (24/20")
20 Bar Muscle-Ups
10 Thrusters (155/103 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets