Thursday 10.15.2020

*Register now for our In-House Virtual Competition! It runs all next week, during class or Open Gym, and is free for all of our members.

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Tempo Front Squat or Front-Racked KB Squat x 6 reps @4211Station 2 – Single Arm Trap-3 Raise x 10 reps each arm @2010Station 3 – Single Leg Hip Bridge x 8 reps/side @2011Station 4 – Hanging Knee Raises x 12 reps @1111 (keep these strict)B. For time:80 Air Squats800 Meter Run40 Air Squats400 Meter Run

"PERFORMANCE"

A. Take 15-20 minutes to build to today's 1-RM Front SquatSuggested sets:*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101+%B. For time:80 Air Squats800 Meter Run40 Air Squats400 Meter Run

"AEROBIC DEVELOPMENT"

250 Meter Row/Ski OR 500 Meter Bike ErgRest 45 secondsx 12-16 rounds*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.