Thursday 11.14.2024

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Squats x 4-5 reps @ 3131 tempo
Rest 15 seconds
Dual Kettlebell Front Squats x 8-10 reps @ 20X0 tempo
Rest 15 seconds
Single Kettlebell Goblet Squats x 15-20 reps @ 10X0 tempo
Rest 2-3 minutes

B. Every 90 seconds, for 9 minutes (6 sets):
3-5 Strict Pronated Pull-ups
15-20 Double-Unders or Mountain Climbers
10-15 Hollow Rocks

C. Against a 6-minute clock, complete:
2.4.6.8.10.12...
Dumbbell Forward Lunges in Front Rack or Farmer's Hold (R+L=2)
*5/4 Calorie Row, Ski, or Bike after each round

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 – 70-80% of 1-RM (or RPE 7/10)
*Sets 3-4 – 80-85% (or RPE 8/10)
*Sets 5-6 – 85% or more (or RPE 9/10)

If you completed the Front Squats on 11.5.2024, aim to increase from the loads you used that day.

B. Every 90 seconds, for 9 minutes (6 sets):
2-3 Bar Muscle-Ups or 3-5 Strict Pronated Pull-ups
15-20 Double-Unders
10-15 Hollow Rocks

C. Against a 6-minute clock, complete:
2.4.6.8.10.12...
Dumbbell Front Rack Forward Lunges (R+L=2)
*5/4 Calorie Row, Ski, or Bike after each round

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.