Monday 11.22.2022

*Coach’s Notes:

Today is a pretty standard split between “Fitness” and “Performance” (no pun intended); Performance will be testing the Split Jerk, after a 5 week build, while Fitness will be hitting some upper body and core volume work to start.

Part B is a tester that we’ve hit a few times over the years. You’ll notice there is a written standard for both the Burpee Pull-up and the Jumping Pull-ups — consider this the “RX,” if you want to compare scores from previous attempts — but scale the height of the target back, if needed, to keep this under 10 minutes total time.

“FITNESS”

A. Four sets of:
Half-Kneeling Landmine Press x 8 reps each arm @ 21X1
Rest 30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Bench Dips x 10-15 reps @ 20X0
Rest 30 seconds
Flutter Kicks x 30-40 seconds
Rest 30 seconds

B. 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 11.22.2021

“PERFORMANCE”

A. Take 15-20 minutes to build to today's 1-RM Split Jerk

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

Compare to 11.22.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set)