Monday 12.2.2019

"FITNESS"

A. Three sets of:Back Squat x 4-6 reps @ 3011Rest 45 secondsSingle-Arm Dumbbell Row x 6-8 reps each side @ 2111Rest 45 secondsAlternating Lateral Lunge x 12-16 reps @ 2011Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. For time:30 Kettlebell Swings (24/16 kg)15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 BurpeesThis workout was last completed on 12.21.2018

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65-70% of 1-RM*Set 2 – 3 reps @ 75-80%*Set 3 – 2 reps @ 80-85%*Set 4 – 1 reps @ 85-90%*Set 5 – 1 rep @ 90-95%*Sets 6-8 – 1 rep @ 95+%Rest 2 minutes between setsYour goal is to use sets 6-8 to establish today’s 1-RM Back Squat.We last tested our 1-RM Back Squat on 7.1.2019B. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the Barbell (lateral hop)This workout was last completed on 12.21.2018

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:500m at moderate pace,400m at fast pace,300m at faster pace,200m at fastest pace,100m at max effortRest: 100m walk b/t all reps and sets.