Wednesday 1.24.2024

“FITNESS”

A. Three sets of:
Deadlift x 6-8 reps @ 20X1*
Rest 30 seconds
Half Turkish Get Up x 3-4 reps each side
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds
Double-Under or Jump Rope Practice x 40-60 seconds
Rest 60-90 seconds

*Build in load as mechanics allow, starting at 6/10 effort, and building to an 8/10 by third and final set

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
24/18 Calorie Echo Bike
18 V-Ups
120-ft Sandbag Carry

Divide the calories, reps, and distances between partners however you’d like.

“PERFORMANCE”

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

*Set 5 – 2 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%
Rest 2 minutes

Your goal for today is not to establish a 1-RM (we will be testing next week!), but to finish off your sets with a solid single. You should walk away feeling confident that you have some more left in the tank.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
24/18 Calorie Echo Bike
18 Toes to Bar
120-ft Sandbag Carry (150/100 lb)

Divide the calories, reps, and distances between partners however you’d like.

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds