Tuesday 9.10.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Cyclist Back Squat or Goblet Squat @ 20X1
*Loading/Rep Scheme:
Warm-up Set - 10 reps @ 20X1 - Easy

Working Set 1 - 10 reps @ 20X1 - RPE 7
Working Set 2 - 8 reps @ 20X1 - RPE 7
Working Set 3 - 6 reps @ 20X1 - RPE 7
Working Set 4 - Max unbroken reps at Set 1 weight @ 20X1

*Aim to increase your working weights from what you used on 8.22.2024

B. Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 — 8-10 Goblet Cossack Squats Left Side @ 30X0
Minute 2 — 8-10 Goblet Cossack Squats Right Side @ 30X0
Minute 3 — 10-15 Dumbbell Single Leg Glute Bridges Left Side @ 20X0
Minute 4 — 10-15 Dumbbell Single Leg Glute Bridges Right Side @ 20X0

C. In teams of two, partners will alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Row, Ski, or Bike
24 Double-Unders (or 12-16 Mountain Climbers, or Plank Shoulder Taps)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE