Wednesday 6.1.2022

“FITNESS”

A. Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1
(place the front foot on a plate or plates approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps each arm @ 21X0
(try to use the same loads or heavier than you did on 5.23.2022, but for 2 more reps each set)
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 10-15 Wall Balls
Minute 2 — 15-20 Russian Kettlebell Swings
Minute 3 — 30 Second Ski or Row @ max effort

Rest until the 17:00, then...

3 Minutes to accumulate as much time as possible in a Plank Hold from the Elbows

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 3 reps

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

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 5 Power Cleans @70-75% of 1-RM
Minute 2 — 15 Wall Balls
Minute 3 — 45-60 Double-Unders

*Adjust the loading on the Power Cleans as needed to make this workout challenging. If you want an extra push, try using a heavier Wall Ball than you normally would.

Rest until the 17:00, then...

3 Minutes to accumulate as much time as possible in a Plank Hold from the Elbows

“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