Saturday 9.16.2023

*Reminder: Our next training cycle starts Monday! If you are feeling tired or beat up from the past few weeks, consider lowering the intensity on your workouts between now and then.

“FITNESS” & “PERFORMANCE”

Prep/Activation Work
Every minute, on the minute, for 9 minutes (3 sets of each);
Minute 1 – Single Arm Overhead Carry x 40 seconds (20 seconds each side)
Minute 2 – Alternating Cossack Squat or Assisted Cossack Squat x 8-12 reps
Minute 3 – Banded Face Pulls x 12-15 reps

then...

In teams of two, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 11 minutes of:
3 Chest-to-Bar Pull-ups*
5 Hang Power Cleans (115/73 lbs)
7 Front Squats (115/73 lbs)

*These can be scaled up to 2-3 Bar Muscle-Ups, or scaled down to Chin-Over-Bar Pull-ups, or Jumping Chest-to-Bar Pull-ups. Goal is the toughest variation you can complete in 15 seconds or less

Rest 3 minutes, then...

In teams of two, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 11 minutes of:
5 Burpee Box Jump-Overs (24/20")
7 Calorie Ski or Row

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Goblet Squat
Push-up
Calorie Row, Ski, or Bike

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Box Jump or Step Up
Sit-Ups
Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.