Tuesday 1.16.2024

“FITNESS” & “PERFORMANCE”

A. Six sets of:
Deadlift
*Set 1 – 8 reps @ 60-65%
*Set 2 – 6 reps @ 65-70%
*Set 3 – 4 reps @ 70-75%
*Sets 4-6 – 2 reps @ 80-85%
Rest 2 minutes

OR

Three sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1
Rest 30 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2010
Rest 30 seconds
Banded Pallof Hold x 25-35 seconds each side
Rest 60 seconds

B. Every 3 minutes, for 9 minutes (3 sets):
1-2 Turkish Get Ups each arm
10-12 Quadruped Kettlebell Pull Throughs
12-15 Tall Kneeling Band Pull Aparts

C. Against a 90-second clock, complete:
12/9 Calorie Echo Bike
Burpees x Max Reps

Rest 90 seconds, and complete four sets for max reps. Go HARD on these!

Compare to 1.17.2023

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first