Wednesday 10.27.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 30X1
(try to use the same weights you used last week, but for 2 additional reps each set)
Station 2 – Single Arm Dumbbell or Kettlebell Row x 8-10 reps each arm
Station 3 – Goblet Wall Sit x 45-60 seconds
Station 4 – Bottoms Up Kettlebell Carry x 30 seconds each arm

Parts B. & C.: See "Performance"

“PERFORMANCE”

A. Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 4-5 reps @ 80-85%
*Set 5 – Max Reps @ 78-80%
(allow only one full breath cycle at the top of each rep)

Base loading off of how last week went; goal is 6-10 reps in your max set.

B.For time:
Row 1000 Meters
60 Walking Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)
120 Double-Unders (Fitness/Scaling: 20/15 Calorie Echo Bike or 400 Meter Run)

*Compare to 6.12.2019

C. (Optional) Three sets of:
Weighted Plank x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

40 Minute Bike Erg @70-75%
*Every 5 minutes, get off and complete 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)