Tuesday 1.12.2021

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Tempo Front Squat or Front-Racked KB Squat x 6-8 reps @32X1Station 2 – Single Arm Trap-3 Raise x 10 reps each arm @2010Station 3 – Russian Step-Up x 6-8 reps/side @2011Station 4 – Plank from Elbows x 45-60 secondsB. For time:30 Kettlebell Swings (24/16 kg)15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 BurpeesThis workout was last completed on 12.2.2019

"PERFORMANCE"

A. Six sets of:Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 60% of 1-RM Front Squat*Set 2 – 3 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 2 reps @ 75%*Set 5 – 1 rep @ 80%*Set 6 – 1 rep @ 85%Rest 2-3 minutes between setsB. Complete rounds of 15, 12 and 9 reps for time of:Hang Squat Cleans (135/95 lb.)Burpees Over the Barbell (lateral hop)This workout was last completed on 12.2.2019

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets