Monday 5.16.2022

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squat or Goblet Squat x 6 reps @ 3311 tempo
Station 2 – Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
Station 3 – Single Leg Dumbbell Hip Thrust x 8-10 each leg
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B. Every 3 minutes, for 12 minutes (4 sets):
12/9 Cal Bike, Row, or Ski
12 Jumping Lunges
6 Burpees

*These are high effort, “sprint” sets. Push the pace, and use your rest periods to focus on breathing and recovery

then, when the clock reaches 12:00...

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Dual Dumbbell Bent Over Rows
10 Dumbbell Reverse Lunges

*Focus on quality movement throughout, and try to move efficiently with short breaks when needed. Choose a load that is relatively light to begin with, but that will challenge you toward the end.

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

B. Every 3 minutes, for 12 minutes (4 sets):
12/9 Calorie Echo Bike
9 Burpees
6 Hang Squat Cleans (95/63 lb)

*These are high effort, “sprint” sets. Push the pace, and use your rest periods to focus on breathing and recovery
*Compare to 9.3.2020

then, when the clock reaches 12:00...

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Barbell Bent Over Rows (95/63 lb)
10 Barbell Back Rack Reverse Lunges (95/63 lb)

*Focus on quality movement throughout, and try to move efficiently with short breaks when needed.

“ENDURANCE (AKA SWEAT SESH)”

Against a 3-minute clock, complete:
200 Meter Run
10 Burpees
Max Calorie Ski/Row in remaining time

Rest 90 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
15 Jumping Air Squats
Max Calorie Bike in remaining time

Rest 90 seconds, then...

Repeat for a total of THREE or FOUR sets of each