Monday 1.3.2022
“FITNESS”
A. Every minute, for 12 minutes (3 sets):
Minute 1 -- Tempo Front Squat or Kettlebell Front Squat x 6 reps @ 3311
Minute 2 -- Banded Bent Over Rows x 12-15 reps @ 1011
Minute 3 -- Alternating Cossack Squat x 8-12 reps @ 2011
Minute 4 -- Push-ups x 10-15 reps @ 10X1 (1-second pause at the top of each rep)
B. Against a 6-minute running clock, complete:
3 Goblet Squats
3 Calorie Row, Bike, or Ski
6 Goblet Squats
6 Calorie Row, Bike, or Ski
9 Goblet Squats
9 Calorie Row, Bike, or Ski
etc....
Rest 3 minutes, then....
C. Against a 6-minute running clock, complete:
3 Kettlebell Swings
3 Calorie Row, Bike, or Ski (something different than before)
6 Kettlebell Swings
6 Calorie Row, Bike, or SKi
9 Kettlebell Swings
9 Calorie Row, Bike, or Ski
etc....
D. (Optional Finisher):
100 Plank Pulls (50 each side)
“PERFORMANCE”
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75% or more
B. Against a 6-minute running clock, complete:
1 Power Clean (185/133 lb)
3 Calorie Row, Bike, or Ski
2 Power Cleans
6 Calorie Row, Bike, or Ski
3 Power Cleans
9 Calorie Row, Bike, or Ski
etc....
Rest 3 minutes, then....
C. Against a 6-minute running clock, complete:
1 Deadlift (275/183 lb)
3 Calorie Row, Bike, or Ski (something different than before)
2 Deadlifts
6 Calorie Row, Bike, or Ski
3 Deadlifts
9 Calorie Row, Bike, or Ski
etc....
*Choose loading for both B and C that will challenge you, but allow you to keep moving.
D. (Optional Finisher):
100 Plank Pulls (50 each side)
“ENDURANCE (AKA SWEAT SESH)”
Ten rounds for time:
20/15 Calorie Row or Ski
30/25 Calorie Bike Erg or Row
*Every 5 minutes, including at the start, run 200 meters.
