Wednesday 10.13.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Goblet Cyclist Squats (narrow stance, heels elevated) x 8-10 reps @ 3011
Minute 2 — Trap-3 Raise (both arms) x 10-12 reps @ 2010
Minute 3 — Front Leaning Rest on Rings x 30-40 seconds

B. Three sets of:
Front Foot Elevated Split Squat x 8 reps/leg @ 3011
Rest 45 seconds
Banded Pallof Press x 8-10/side @ 1111
Rest 45 seconds

C. Against a 5-minute clock, complete:
40/30 Calorie Echo Bike
Max Reps of Dual Dumbbell Ground to Overhead (suggested goal for loading: 35/25 lb each hand)

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Clean
*Sets 1-2 – 2 reps @ 55-65%
*Sets 3-4 – 2 reps @ 65-75%
*Sets 5-6 – 1 rep @ 75-80%
*Sets 7-8 – 1 rep @ 80-85%

B. Three sets of:
Front Foot Elevated Split Squat x 8/side @ 3011
Rest 45 seconds
Banded Pallof Press x 8-10/side @ 1111
Rest 45 seconds

C. For time:
40/30 Calorie Echo Bike
40 Ground to Overhead (95/63 lb)

*Time cap: 7 minutes

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another