Monday 2.21.2022

*The Open starts this week! If you are taking part, please fill out the sign up sheet here!

“FITNESS” & “PERFORMANCE”

A. Sumo Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 6 reps
*Set 4 – 4 reps
Rest 2 minutes between sets

Build in load each set, with your final set of 4 being at 80-90% effort. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Three sets of:
Dumbbell Russian Step Up x 6-8 reps each leg @ 21X1
Rest 45 seconds
Supinated Grip Band Pull Aparts x 15-20 reps
Rest 45 seconds

C. Complete as many rounds and reps as possible in 7 minutes of:
5 Toes to Bar (or Strict Knee Tucks)
7 Box Jumps (24/20")
9 Wall Balls (20/14 lb)

*Compare to 8.25.2021

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds