Tuesday 1.3.2023

*Coach’s Notes:

• Today’s focused on Squatting and Upper Pulling. For Fitness folks, we’ll be working some Front Squats, paired with the single arm Dumbbell Row; for Performance, it’s all about Front Squat percentage work on Part A

• Part B should be approached for quality, not just for max reps. Note the tempo on the Pull-ups, as there is a controlled lowering and pause at the bottom of each rep. For the Single Arm Front Rack Lunge, go as heavy as you can handle without putting the KB down in the 30-second interval before switching arms.

• Choose your conditioning option based on your level of skill, as well as your goals. If you don’t care about high skill movements like Toes to Bar and Pistols, opt for the Knee Tucks and Air Squats, and try to blast through as many rounds as your abs and legs can handle! And, yes — you can combine Toes to Bar and Air Squats if you’d like.

“FITNESS”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Front Squat or Kettlebell Front Squat x 6-8 reps @ 31X1
Station 2 — Single Arm Dumbbell Row x 6-8 reps each arm @ 30X0

B. Three sets of:
60 Seconds of Strict Pull-ups @21X0
(if you are very proficient here, weight these with 3-5% of your bodyweight added)
Rest 30 seconds
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (switch arms at 30 seconds)
Rest 30 seconds

C. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10 Strict Hanging Knee Tucks
15 Air Squats

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
5/4 Calorie Ski or Bike Erg

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps

*Sets 1-2 – 60-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75% or more

B. Three sets of:
60 Seconds of Strict Pull-ups @21X0
(if you are very proficient here, weight these with 3-5% of your bodyweight added)
Rest 30 seconds
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (switch arms at 30 seconds)
Rest 30 seconds

C. Gymnastics Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Alternating Pistols

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
25 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.