Tuesday 8.15.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 – 70-75% of 1-RM (or RPE 6/10)
*Sets 3-4 – 75-80% (or RPE 7-8/10)
*Sets 5-6 – 80% or more (or RPE 8-9/10)

If you completed the Front Squats on 7.27.2023, aim to increase each set by a small margin. Those that are newer to squatting should substitute a Goblet or Dual Kettlebell Front Squat x 6-8 reps each set.

B. Every 90 seconds, for 9 minutes (6 sets):
2-4 Bar Muscle-Ups or 4-6 Strict or Strict Chest-to-Bar Pull-ups
3-4 Tall Box Jumps (jump up, step down)
6-8 Plank Walk-Ups

C. Against a 6-minute clock, complete:
3 Burpees
3 Dumbbell Forward Lunges (R+L=1)
6 Burpees
6 Dumbbell Forward Lunges (R+L=1)
9 Burpees
9 Dumbbell Forward Lunges (R+L=1)
...and so on, adding 3 reps each round

For the Dumbbell Forward Lunge, step forward into a lunge, then drive yourself back to standing.

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.