Thursday 12.15.2022

“FITNESS”

A. Absolute Strength: Squat + Pull + Core/Scap
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Back Squat x 6-8 reps @ 30X1
Station 2 – Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Station 3 – Reverse Plank Hold x 30-40 seconds

B. "PUMP" Conditioning
Against a 12-minute clock, complete:
4-8-12-16-20-24....
Dumbbell Hammer Curls
Dumbbell Front Racked Walking Lunges
Tuck Sit (in seconds)

Choose a light to moderate pair of Dumbbells for this workout.
Perform your Tuck Sits supported between parallettes or boxes, OR, for a more advanced option, hanging from the Pull-up Bar

“PERFORMANCE”

A. Absolute Strength: Back Squat
Six sets of:
Back Squat
* Sets 1-2 – 4 reps @ 70-75%
* Sets 3-4 – 3 reps @ 80-85%
* Sets 5-6 – 2 reps @ 85+%
Rest 2-3 minutes between sets.

If you know your 1-Rep Max Back Squat, use these percentages as a guideline for loading. If you don't have a recent or accurate 1-RM, based these off of a percentage of perceived effort.

B. Strength Endurance: Squat + Pull
Against a 12-minute running clock, complete:
2-4-6-8-10-12....
Dual Kettlebell Front Squats (24/16 kg)
Kettlebell Gorilla Rows (R+L = 1 rep)
*24 Double-Unders after each round

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)