Wednesday 8.4.2021

"FITNESS"

A. Four of Five sets of:
Overhead Squat x 4-6 reps @ 3011
Rest as needed

Use this as an opportunity to practice the balance and stability necessary for this movement. If you don't have the mobility to complete an Overhead Squat, and prefer to focus on leg strength, perform a Front Squat instead.

B & C: Same as "Performance"

"PERFORMANCE"

A. Take 12 minutes to build in the following complex...
Hang Snatch + 2 Overhead Squats

Start at the empty bar and build over the course of the 12 minutes, focusing on great technique. Try to increase from the loads you used on 7.22.2021

B. Three sets of:
Goblet or Dual Kettlebell Lateral Box Step-Ups x 6-8 reps each leg
Rest 45 seconds
Banded Face Pull 12-15 reps @ 2111
Rest 45 seconds

C. For max reps/calories:
3 Minutes of Wall Balls (20/14 lb)
2 Minutes of Echo Bike (for Calories)
1 Minute of Burpees

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.