Monday 11.22.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – Supinated Grip Barbell Bent Over Row x 10-12 reps @ 2110
Station 2 – Alternating Cossack Squats x 12-16 reps
Station 3 – Single Arm Overhead DB/KB Carry x 50ft each arm
Station 4 – Plank Walk-ups x 30-40 seconds

B. Every 3:00, for 12 minutes (4 sets) of:
Back Squat
*Set 1 – 11 reps
*Set 2 – 9 reps
*Set 3 – 7 reps
*Set 4 – 5 reps

Goal is to establish your 5-RM Back Squat by your final set.

C. For time:
40/30 Calories of Echo Bike
30 Burpees
20 Jumping Pull-ups
(pull-up bar 6-8″ above top of head when standing)

*Compare to 8.27.2021

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Snatch Pull + Snatch

Suggested loading (by %): 50; 60; 65; 70; 75; 80; 80+; 80+

B. Every 3:00, for 12 minutes (4 sets) of:
Back Squat
*Set 1 – 3 reps @ 80-85% of 1-RM
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)

C. For time:
40/30 Calories of Echo Bike
40 Burpee Pull-Ups
(pull-up bar 6-8″ above standing reach)

*Compare to 8.27.2021

“ENDURANCE (AKA SWEAT SESH)”

Bike, Run, Ski, or Row:

30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets