Monday 1.23.2023

“FITNESS”

A. Three sets of:
4-6 Tempo Barbell, Dumbbell, or Kettlebell Front Squats @ 3131
Rest 20 seconds, then...
30 seconds for Max Reps Barbell, Dumbbell, or Kettlebell Front Squats (NO TEMPO — using the same weight as above)
Rest 2 minutes between sets

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B. Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Echo Bike
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Rack Reverse Lunges
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

*Perform each of these 30 second intervals at about 90% of maximal effort (not an all-out sprint).

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories Echo Bike completed during 30 second effort
-Number of Dumbbell or Kettlebell Front Rack Reverse Lunges completed during 30 second effort
-Number of Devil’s Press completed during 30 second effort

C. (Optional): Three sets of:
Plank or Weighted Plank Hold x 45 seconds
Rest 45 seconds

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups