Tuesday 11.5.2024

“FITNESS” & “PERFORMANCE”

A. Strength
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 – 70-75% of 1-RM (or RPE 6-7/10)
*Sets 3-4 – 75-80% (or RPE 7-8/10)
*Sets 5-6 – 80% or more (or RPE 8-9/10)

If you completed the Front Squats on 10.18.2024, aim to slightly increase from the loads you used that day.
Note: Those that are newer to squatting can slightly increase the reps each set (to 4-6), or choose to substitute a Goblet or Dual Kettlebell Front Squat x 6-8 reps each set.

B. Skill/Capacity Work
Every minute, on the minute for 12 minutes (4 sets):
Minute 1 — Tall Box Jumps x 3-5 reps (jump and land as tall as possible -- step down and reset between reps)
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps or Strict Pull-up x 4-6 reps @ 2111
(choose a rep range that will allow you to accumulate good work, but that you can recover from effectively)
Minute 3 — Handstand Walk x 15-30 feet or Wall-Facing Handstand Hold x 30 seconds

*If you do not want to go upside down, complete a Dual Kettlebell or Dumbbell Overhead Carry for 30 seconds

C. "PUMP" Conditioning
Against an 8-minute running clock, complete:
4-8-12-16-20...
Dumbbell Plank Rows
Dumbbell Reverse Lunges
V-Ups

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds