Wednesday 7.24.2024

“FITNESS”

A. Three sets of:
Tempo Back Squat or Goblet Squat x 4-6 reps @ 33X1 tempo
Rest 30 seconds
Three Point Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Banded Face Pull x 10-12 reps @ 21X1
Rest 30 seconds
Plank Hold from Elbows x 30-45 seconds
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 3-5 Burpees + 10-15 Wall Balls
Minute 2 — 10 Cobra Walking Lunges + 10-15 Russian Kettlebell Swings
Minute 3 — 30 Second Bike Erg for max Calories

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 – 3 reps @ 75-80%
*Set 2 – 2 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-97%

*Goal for today is not to hit a new 1-RM; just aim for three solidly heavy singles, on relatively short rest, with accumulated fatigue from the week's work.

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 — 5 Burpees + 10-15 Wall Balls
Minute 2 — 10 Cobra Walking Lunges + 10-15 Russian Kettlebell Swings
Minute 3 — 30 Second Bike Erg for max Calories

*Track Calories completed on the Bike each round
*Choose a Wall Ball and Kettlebell weight that will challenge you within the prescribed rep range

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first