Friday 12.29.2023

“FITNESS”

A. Three sets of:
Stagger Stance Dumbbell or Kettlebell Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 45 seconds
Glute Bridge Single Arm Floor Press x 8-10 reps each arm @ 20X1
Rest 45 seconds
Crush Grip Kettlebell Flutter Kicks (or Hollow Hold) x 30-40 seconds
Rest 45 seconds

B. Against a 3-minute clock, complete:
24/18 Calorie Echo Bike (goal is 90 seconds or less)
16 Jumping Lunges
Max reps of Strict Pull-ups or Ring Rows

Rest 60 seconds, and complete three sets for max reps.

“PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 8 reps @ 60-65%
*Set 2 – 6 reps @ 65-70%
*Set 3 – 4 reps @ 70-75%
*Sets 4-6 – 3 reps @ 75-80%
Rest 2 minutes

Use these percentages as a guideline, but don't sacrifice form for heavier loading — we will build on these in the weeks to come. There is no tempo restriction here; rather, the goal is to work on cycling some tougher reps.

B. Against a 3-minute clock, complete:
24/18 Calorie Echo Bike
36 Double-Unders
Max reps of Strict Pull-ups

Rest 60 seconds, and complete three sets for max reps. If you would like to work on Bar Muscle-Ups or Kipping Chest-to-Bar Pull-ups, you can sub them in here for the Strict Pull-ups.

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets