Thursday 9.23.2021

“FITNESS”

A. Three sets of:
Dual Kettlebell Front Squat x 5 reps @32X1 tempo
Rest 10-15 seconds
Dual Kettlebell Front Squat x 10 reps (NO TEMPO)
Rest 10-15 seconds
Single Kettlebell Goblet Reverse Lunges x 16-20 reps
Rest 2 minutes

Part B & C: Same as "Performance"

“PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Tempo Front Squat x 3 reps @32X1 tempo

Try to increase from loads used on 9.13.2021. A good goal is 70+% of your 1-RM Front Squat

B. In teams of two, complete three sets for max reps of:
2 Minutes of Wall Balls (20/14 lb)
2 Minutes of Strict Pull-ups
2 Minutes of Box Jumps (24/20") or Step-Ups
Rest 2 minutes

then, when the clock reaches 24:00....

C. Plank Challenge:
3 Minutes to accumulate as much time as possible in a Plank from the Elbows
(Compare to 3.30.2020 -- and probably a few other times that I'm forgetting)

If you can go for 3 minutes *easily* unbroken, try to push further. No lifting excessive lifting of the hips or sagging allowed.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total