Friday 6.24.2022

“FITNESS”

A. Three sets of:
Front Squat or Goblet Squat x 6-8 reps @ 31X1
Rest 60 seconds
Staggered Stance Romanian Deadlift x 8-10 reps each @ 30X0
Rest 60 seconds
Dumbbell Pull-Over x 10-12 reps @ 2110
Rest 60 seconds

B. For time:
40 Wall Balls
20 Pull-Ups (or Jumping Pull-ups, or Ring Rows)
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

"PERFORMANCE"

A. Take 15-20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare to 3.25.2022

B. For time:
40 Wall Balls (20/14 lb)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Compare to 3.5.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).