Tuesday 8.2.2022

*Coach’s Notes: The Barbell Hip Thrust is a great way to build glute and hamstring strength, while placing less stress on the lower back (when compared with the Deadlift). Still, it’s important to note that we MUST keep our core actively braced throughout the movement, in order to avoid any excessive arching of the lumbar spine. We’re pairing this today with two other core movements (the Pallof Press and the FLR), to reinforce this feeling of “bracing” through the midline.

Conditioning today is 3x3 minute “AMRAPs,” that we will repeat for a second time through (so 6 total intervals, 18 minutes of total work). The order in which you tackle these doesn’t really matter, so groups can start at different stations. Our only advice is to have a killer soundtrack, especially for that 3-minute Ski 🤮.

“FITNESS” & “PERFORMANCE”

A. Hinge/Core Strength
Three sets of:
Barbell Hip Thrust x 8 reps @ 21X1
Rest 45 seconds
Half Kneeling Banded Pallof Press x 8-10 reps each side (hold each rep for 2 seconds in extension)
Rest 45 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 90 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
3 Box Jump-Overs
5 Push-ups
7 Kettlebell Swings (32/24 kg)

Rest 90 seconds, then…

C. Complete as many rounds and reps as possible in 3 minutes of:
9/7 Calorie Bike Erg
7 Burpees

Rest 90 seconds, then…

D. Against a 3-minute clock, Ski Erg (or Row) for as many Calories as possible.

Rest 90 seconds, then…

REPEAT parts B, C, and D for a second time through.

“ENDURANCE (AKA SWEAT SESH)”

Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)

Rest 4 minutes, then repeat for 6-8 more rounds