Wednesday 3.13.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 4 reps @ 20X1
Rest 30 seconds
Supinated Grip Strict Pull-ups x Max reps @ 20X0 (if using assistance, aim to get at least 5 reps each set)
Rest 90-120 seconds

Build in load each set on the Front Squats, starting at a 6/10 RPE, and finishing at an 8-9/10. The goal is to increase your loading from what you used on 3.4.2024.
For beginners to Squatting, or those that need to dial in their technique, subsitute the Front Squats with 6-8 Goblet Squats or Kettlebell Front Squats at the same tempo.

B. Two sets of:
Band Pull Aparts x 12-15 reps
Rest as needed
Kettlebell Side Plank or Star Plank x 20-40 seconds each side
Rest as needed

C. Every 4 minutes, for 12 minutes (3 sets):
6-8 Goblet Curtsy Squats Left Leg @ 20X0
6-8 Goblet Curtsy Squats Right Leg @ 20X0
10-12 Ring Rows @ 20X0
16/12 Calorie Echo Bike Sprint @ 95% effort

*ONLY RECORD YOUR TIME ON THE BIKE SPRINTS

These are meant to be very high efforts on the Bike, with a target time of 40-60 seconds of hard work (adjust calories accordingly). For the Curtsy Squat and Ring Rows, focus on quality movement rather than speed.

Cooldown
Couch Stretch x 40-60 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets