Friday 9.15.2023

*Reminder: Our next training cycle starts Monday! If you are feeling tired or beat up from the past few weeks, consider lowering the intensity on your workouts between now and then.

“FITNESS” & “PERFORMANCE”

A. Three or Four sets of:
Sumo Deadlift x 3-4 reps @ 21X1 (RPE 7/10 here)
Rest 15 seconds
Tall Box Jump x 4-5 reps
Rest 2 minutes

OR

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each leg @ 3011 (hold KBs in one or both hands here)
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 9/6 Calorie Echo Bike Sprint
Minute 2 — 120ft Farmers Carry (as heavy as possible)
Minute 3 — 30-Second Hollow Hold

*Note times for your Bike Sprint each set
*Compare to 7.13.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.