Friday 9.24.2021

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets of):
Minute 1 — Romanian Deadlift x 6 reps @ 4011
Minute 2 — Filly Press* x 8-10 reps Left Arm @ 20X1
Minute 3 — Filly Press x 8-10 reps Right Arm @ 20X1
Minute 4 — Banded Face Pulls x 12-15 reps

*For the Filly Press, hold a KB in the Front Rack on one side, and perform an Arnold Press with a Dumbbell with the other arm.

B. Against a 2-minute clock, complete:
18/14 Calorie Echo Bike
Burpees to a 6" target x Max Reps

Rest 60 seconds, and complete three sets for max reps

Give each of these sets your FULL EFFORT -- 3 of these should be enough, if done correctly.

C. Cooldown and stretch 😎

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM Power Clean & Jerk.

B. "Grettel"
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

Time cap: 10 minutes

*Compare to 4.7.2021

C. Cooldown and stretch 😎

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total