Wednesday 8.18.2021

“FITNESS”

A. Three sets of:
Barbell or Dual Dumbbell Front Rack Reverse Lunge x 6 reps each leg @ 3011
(perform all 6 reps on one leg, then rest 30 seconds before repeating on the other side; these should be heavy — focus on tempo!)
Rest 30 seconds
Kettlebell Gorilla Rows x 16-20 reps
Rest 30 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

B. For time:
Run 800 Meters
60 Wall Balls
40/30 Calorie Row
20 Burpees (over the Erg, if you want a bigger challenge)

“PERFORMANCE”

A. Take 8-10 minutes to build to a single Back Squat @ 80-85% of your 1-RM

then...

Every minute, on the minute, for 6 minutes:
Back Squat x 3 reps @ 65-75% of 1-RM

The focus here is on max speed through the concentric (upward) portion of each rep; these don't need to be super heavy, just something that will force you to brace and work to keep perfect position and posture.

B. For time:
Run 800 Meters
60 Wall Balls (20/14 lb)
40 Bar-Facing Burpees
20 Power Cleans (155/103 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 30 minutes (10 sets of each):
Minute 1 -- 30 Second Ski @85-90%
Minute 2 -- 30 Second Row @85-90%
Minute 3 -- 30 Second Bike @85-90%