Friday 6.9.2023

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 21X1

Build to today's 3-RM at the prescribed tempo. Ensure you pause for 1 second at the bottom of each and every rep.

OR

Three sets of:
Dual Kettlebell Front Squat x 6-8 reps @ 21X1
Rest 45 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps @ 21X1
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds

B. "FR 50"
For time:
50/40 Calorie Echo Bike
50 Alternating Dumbbell Snatches (50/35 lb)
50 Wall Balls (20/14 lb to 10/9')
50 Burpees (clap overhead, and hips fully open at the top)

This is a Full Range benchmark workout (first introduced in 2020) that will test your ability to maintain pacing through four relatively simple movements, then push through the finish. Nothing fancy — just a pure test of Aerobic Power. Enjoy. Be sure to note your time, as well as any modifications you made, for when we re-test this one again!

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible