Friday 3.27.2022

*Schedule Reminder: Saturday (3/28) is MURPH at 9:15 and 9:45; Monday (3/30) we are CLOSED for Memorial Day!

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – Tempo Front-Racked KB or Goblet Squats x 5 reps @ 3131 (slow and controlled on the way up and the way down!)
Station 2 – Seated Banded Rows x 10-12 reps @ 2012
Station 3 – Plank Walk-Ups x 12-16 reps
Station 4 – Split Stance Pallof Presses x 35-40 seconds (Left Side) @ 2020
Station 5 – Split Stance Pallof Presses x 35-40 seconds (Right Side) @ 2020

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Clean

*Sets 1-2: 3 reps @ 60-70% of 1-RM
*Sets 3-4: 2 reps @ 70-80%
*Sets 5-6: 1 rep @ 80-85%
*Sets 7-8: 1 rep @85-90%
*Sets 9-10: 1 rep @ 90-95%

B. For time:
Row 500 Meters
Then...
24 Alternating Dumbbell Snatches (50/35 lb)
12 Burpees
18 Alternating Dumbbell Snatches
9 Burpees
12 Alternating Dumbbell Snatches
6 Burpees

*Compare to 3.20.2018

C. (Optional Finisher):
100 Plank Pulls (50 each side)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets