Monday 2.27.2023

*Reminder: Open score submissions are due before 8pm Monday!

“FITNESS”

A.Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 15-20 seconds
Goblet Lateral Lunge (in place) x 8-10 reps each side
Rest 15-20 seconds
Side Plank or Feet Elevated Side Plank x 30-40 seconds each side
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
12 Dumbbell Alternating Reverse Lunges
9/6 Calorie Row
6 Dumbbell Hang Power Cleans

Rest 60 seconds, and complete FOUR (4) sets for max rounds and reps, picking up each set where you left off on the previous one.

“PERFORMANCE”

A. Three sets of:
Back Squat x 3.3.3 @ 75-80% of 1-RM Back Squat
Rest 15-20 seconds between triples (re-rack the bar while you rest)
Rest 2-3 minutes between sets

B. Complete as many rounds and reps as possible in 3 minutes of:
3/2 Bar Muscle-Ups (or 9/6 Chest-to-Bar Pull-ups or 6/4 Strict Pull-ups)
6 Dumbbell Hang Power Cleans (50/35 lb)
12 Dumbbell Alternating Reverse Lunges (50/35 lbs)

Rest 60 seconds, and complete FOUR (4) sets for max rounds and reps, picking up each set where you left off on the previous one

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds