Monday 9.26.2022

“FITNESS”

A. Three sets of:
Back Squat x 6-8 reps @ 30X1
(build as able here, aiming to make your last last an 8/10 effort)
Rest 45 seconds
Dumbbell or Kettlebell Windmill x 4-6 reps each arm
Rest 45 seconds
Half Kneeling Band Pull Aparts x 8-10 reps each side
Rest 45 seconds
Plank Hold x 40-60 seconds
Rest 45 seconds

B. Against a 3-minute clock, complete as many rounds and reps as possible of:
3 Strict Pull-ups
6 Push-ups
9 Air Squats

Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).

Compare to 4.29.2019

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-4 = 2 reps @ 83-88%
*Sets 5-6 = 4 reps @ 78-83%

Work as heavy you can within the % ranges for each set. Warm up quickly to your starting weights by performing increasingly heavy single reps with relatively short rest.

B. Against a 3-minute clock, complete as many rounds and reps as possible of:
3 Strict Handstand Push-ups
6 Alternating Pistols
9 Pull-ups

Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).

Compare to 4.29.2019

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)