Tuesday 1.11.2022

“FITNESS”

A. Three sets of:
Front Squat, Kettlebell Front Squat, or Goblet Squat x 10 reps @ 3011 (working as heavy as possible at this tempo)
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2111
Rest 45 seconds
Alternating Reverse Lunges w/ DBs or KBs x 12-16 reps @ 2010
Rest 45 seconds
Bottoms Up Kettlebell Carry x 75ft each arm
Rest 45 seconds

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps

*Sets 1-2 – 70-75% of 1-RM
*Sets 3-4 – 75-80%
*Sets 5-7 – 80% or more

B. Complete as many rounds and reps as possible in 14 minutes of:
14 Calorie Row
21 Wall Balls (20/14 lb)
42 Double-Unders

*Sub for Double-Unders are 42 Lateral Line Hops, 35 Mountain Climbers, or 150 Meter Ski
*Larger classes can bring in Ski or Bike Erg for Rowing, or perform this with a partner, having one start on the Row and one on the Wall Balls.

C. (Optional): Every minute, for 6 minutes (3 sets of each):
Minute 1 -- 40 Second Hollow Hold or Flutter Kicks
Minute 2 -- 40 Seconds of Reverse Snow Angels (slow and controlled)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)