Monday 12.16.2024

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 30 seconds
Powell Raise x 8-10 reps each arm @ 3010
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 – 70-80% of 1-RM (or RPE 7/10)
*Sets 3-4 – 80-85% (or RPE 8/10)
*Sets 5-6 – 85% or more (or RPE 9/10)

B. Three sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 20X0
Right into...
Banded Face Pulls x 12-15 reps @ 10X0
Rest 90 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups
7 Abmat Sit-Ups
11 Air Squats

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.