Wednesday 9.25.2024

“FITNESS”

A. Three sets of:
Bulgarian Split Squat (or Split Squat) x 8-10 reps each leg @ 3011
Rest 30 seconds
Single Arm Trap-3 Raise x 10-12 reps each arm @ 3010
Rest 30 seconds
Banded Face Pulls x 12-15 reps @ 2010
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Toes to Bar or V-Ups

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Single Arm KB Front Rack Walking Lunges (switch arms each round) or Step-Ups
10 Plank Kettlebell Drag Throughs (5 each arm)

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Sets 5 & 6 – 90% or more

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats (70/53 lb)
10 Toes to Bar

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Single Arm Front Rack Walking Lunges (70/53 lb -- switch arms each round)
10 Plank Kettlebell Drag Throughs (5 each arm)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets