Wednesday 9.8.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Back Squat x 6 reps @ 3011
(try to increase loads from 8.27.2021)
Station 2 – Goblet Lateral Box Step-Ups x 7 reps each leg
Station 3 – Single Arm Dumbbell Row x 8 reps each arm

B. Every 90 seconds, for 12 minutes (8 sets):
12 Lateral Line Hops
9 Heavy Kettlebell Swings
3 Burpees

C. (Optional) Accumulate 2-3 minutes in a Reverse Plank (or regular plank if this is too tough)

“PERFORMANCE”

A. Take 10-12 minutes to build to a single Back Squat @85-90% of your 1-RM

then...

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 2 reps @ 80-85%

B. Every 90 seconds, for 12 minutes (8 sets):
12 Double-Unders
6 Burpees
3 Power Cleans @70-80% (ideally these are "Touch-and-Go;" load appropriately to make this possible)

*Focus here is on moving quickly and with intention, while keeping good technique on the Power Clean under fatigue.

C. (Optional) Accumulate 2-3 minutes in a Reverse Plank (or plank from elbows if this is too tough)

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds