Monday 7.26.2021

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 10 reps* @ 30X1
Station 2 – Right Leg Bulgarian Split Squat x 10 reps @ 30X1
Station 3 – Supinated Grip Bent Over Row x 12 reps @31X0
Station 4 – Reverse Snow Angels x 10 reps @ 3030

*Aim to use approximately 80% of your 8-RM Bulgarian Split Squat from 7.16.2021 for all of your working sets. If you weren't here that day, load these as heavy as you can, while maintaining good tempo and mechanics.
.
B. Complete as many rounds and reps as possible in 12 minutes of:
36 Double-Unders or 9/6 Calorie Echo Bike
12 Wall Balls (20/14 lb)
6/4 Strict Pull-Ups

C. Three sets of:
16-20 Alternating Leg V-Ups
Rest 10 seconds
20-30 Second Hollow Hold
Rest 60 seconds

“ENDURANCE (aka sweat sesh)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

*Perform each of these 30 second intervals at about 90-95% effort (not an all-out sprint).

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24-30 minutes (8-10 sets) for times of:
-Number of Row Calories completed during 30 second effort
-Number of Bike Calories completed during 30 second effort
-Number of Ski Calories completed during 30 second effort