Wednesday 6.12.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Goblet Cyclist Squats (narrow stance, heels elevated) x 6-8 reps @ 4011
Minute 2 — Single Arm Russian Kettlebell Swings x 6-8 reps each arm
Minute 3 — Seated Band Row x 12-15 reps

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
1 Pause Front Squat @ 24X1 + 3-4 Front Squats (no tempo)

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform 3-4 more Front Squats with no tempo restriction. Start your first set at approximately 60-65% of your 1-RM Front Squat, and build each set as able.

B. Every minute, on the minute, for 8 minutes (2 working sets of each):
Minute 1 — 10-12 Goblet Cossack Squats Left Side @ 20X0
Minute 2 — 10-12 Goblet Cossack Squats Right Side @ 20X0
Minute 3 — 25-35 Second Side Plank or Star Plank Left Side
Minute 4 — 25-35 Second Side Plank or Star Plank Right Side

Perform 1 warm-up set of 6-8 reps each leg on the Cossack Squat to determine a good working weight.

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups (or 5 Ring Rows)
5 Box Jumps (step down)
7/5 Calorie Bike, Ski or Row

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row