Friday 10.18.2024

“FITNESS”

A. Three sets of:
Bulgarian Split Squat (or Split Squat) x 6-8 reps each leg @ 3011
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Skull Crushers in Hollow Hold x 10-15 reps @ 2010 (regress to a Bent Hollow if needed)
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps

*Sets 1-2 – 65-70% of 1-RM
*Sets 3-4 – 70-75%
*Sets 5-7 – 75-80%
Base these off of your most recent 1-RM Front Squat

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 9 minutes of:
5 Toes to Bar
70-ft Sandbag Carry
9 Goblet Squats (24/16 kg)

Immediately followed by...

In teams of two, switch every 30 seconds to Echo Bike for as many calories as possible in 6 minutes.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

Rest 2-3 minutes

60 Second Bike or Run @ 85% effort
Rest walk 60 seconds
x 8 rounds

*Try to increase your pace from your 90-second intervals two weeks ago (if you did them).