Tuesday 2.8.2022

“FITNESS”

A. Three sets of:
Goblet or Front Rack Cyclist Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or 1-2 kettlebells here)
Rest 30-45 seconds
Walking Lunges w/DBs or KBs in Farmers Hold (as heavy as able) x 16-20 reps @ 2010
Rest 2 minutes

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike or 25/20 Calorie Bike Erg*
40 Double-Unders (or 60 Single Unders)
20 Wall Balls
10 Toes to Bar (or Strict Hanging Knee Raises)

*If you used the Bike Erg yesterday, please use the Echo Bike today ;)

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90% (or as heavy as you think you can manage without failing)

B. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Echo Bike
40 Double-Unders
20 Wall Balls (20/14 lb)
10 Toes to Bar

C. (Optional) Two or Three sets of:
Banded Plank Pulls x 10-15 each side
Rest as needed
Elbow on Knee External Rotations x 8-10/side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36 minutes (6 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg


* Note times for both the rowing and biking intervals.