Tuesday 10.19.2021

“FITNESS”

A. Four sets of:
Back Squat x 6 reps @ 30X1
Rest 30 seconds
Russian Kettlebell Swings x 12-16 reps (focus on an explosive swing here)
Rest 30 seconds
Plank Walk-Ups x 30-40 seconds
Rest 90 seconds

B. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 6 Burpee Box Jumps or Step-Ups
Minute 2 — 12-16 Goblet Reverse Lunges
Minute 3 — 45-60 Double-Unders or 150/120 Meter Ski

Rest until the 15:00, then....

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches
20 Air Squats

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 2-3 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

*Base this off of your 1-RM from 10.1.2021

B. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 4-6 Burpee Box Jumps (30/24" or taller, if able!)
Minute 2 — 12 Barbell Front-Racked Reverse Lunges (as heavy as you can handle here)
Minute 3 — 45-60 Double-Unders or 150/120 Meter Ski

*Use this piece to work on explosive, taller than normal Box Jumps, heavy (but mechanically sound) Lunges, and an appropriate volume of Double-Unders for your level of skill/capacity.

Rest until the 15:00, then....

C. Complete as many rounds and reps as possible in 5 minutes of:
15 Deadlifts (135/93lb)
30 Air Squats

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)