Monday 10.25.2021

“FITNESS”

A. Every minute, for 12 minutes (4 sets of each):
Minute 1 — Deadlift x 6-8 reps @ 2011
Minute 2 — Tuck Hang on Bar x 20-30 seconds
Minute 3 — Front Leaning Rest on Rings x 30 seconds

Parts B & C: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps*
Rest 10 seconds
Tall Box Jump x 3 reps
(rest 5-7 seconds between jumps)

*Suggested loading per set (by %): 60; 70; 75; 80; 80-85; 80-85

B. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Barbell Hip Thrust x 5-6 reps @ 21X1
Station 2 — Seated Banded Rows x 12-15 reps @ 21X1

*Loading on the Hip Thrust should be heavy — compare to 10.8.2021

C. Every minute, on the minute, for 12 minutes (6 sets), for max calories:
Minute 1 -- 9 Burpees to a 6" target
Minute 2 -- Max Calorie Bike Erg or Ski Erg

*Speed on Burpees doesn't matter; just get them done, and recover the remainder of the minute in order to push as hard as you can each set on the Ski or Bike.

“ENDURANCE (AKA SWEAT SESH)”

40 Minute Bike Erg @70-75%
*Every 5 minutes, get off and complete 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)