Wednesday 6.26.2024

“FITNESS”

A. Four sets of:
Back Squat x 6 reps @ 30X1*
Rest 45 seconds
Pronated Grip Strict Pull-ups x 4-6 reps @ 21X1
Rest 45 seconds
Plank Body Saws x 8-12 reps @ 2020
Rest 45 seconds

*If you completed all of your reps comfortably last week (6.17.24), try to increase the weight on your working sets for this session.

B. Against a 3-minute running clock, complete:
15/12 Calorie Echo Bike
immediately followed by as many rounds and reps as possible of:
3 Dumbbell Thrusters
5 V-Ups

Rest 60 seconds and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off, and note your total number of rounds and reps completed.

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:

Back Squat
*Set 1 – 5 reps @ 70-73% of 1-RM
*Set 2 – 3 reps @ 80-83%
*Set 3 – 1 rep @ 90-93%

*Set 4 – 3 reps @ 85-83%

*Set 5 – 5 reps @ 80-83%

*Set 6 – Max Reps @ 75-78%
(allow only one full breath cycle at the top of each rep)

This is the same rep scheme as last week (6.17.2024); if you completed all of your reps comfortably in that session, try to increase the loading by 2-3% here. If you struggled last week, try to keep the weights the same, but (hopefully) do better.

B. Against a 3-minute running clock, complete:
15/12 Calorie Echo Bike
immediately followed by as many rounds and reps as possible of:
3 Dumbbell Thrusters (50/35 lb)
5 Toes to Bar

Rest 60 seconds and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off, and note your total number of rounds and reps completed.

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).