Thursday 4.14.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front-Racked Barbell or Kettlebell Reverse Lunge x 6-8 each leg @ 30X1*
Rest 45 seconds after each leg, then...
Strict/Weighted Pull-up Clusters x 2.2.2 @21X0
(Rest 10-15 seconds between doubles; add as much weight as possible while maintaining control on the way down)
-OR-
Strict Pull-up Negatives x 4-6 reps @55A1 (A=Assist; use assistance to get your chin over the bar, hold for 1-second, then slowly lower for 5-seconds. Rest 5 seconds, then repeat for a total of 4-6 reps)
Rest 90 seconds

*Try to make these sets as heavy as possible with STRICT tempo; perform all 8 reps on one side, rest, then complete the reps with the other leg.

B. Four sets for max reps/cals:
30 Seconds of Double-Unders (or Lateral Hops)
30 Seconds of Burpees
60 Seconds of Bike, Ski, or Row (ideally, choose a modality you haven't done yet this week)
Rest 60 seconds

C. (Optional) Two or three sets of:
Tall Kneeling Dumbbell Crush Grip Curls x 10-12 reps @ 2111
Rest 30 seconds
Side Plank Rotations x 12-15 reps/side @1010
Rest 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats