Friday 4.5.2024

“FITNESS”

A. Three sets of:
Stagger Stance Kettlebell or Dumbbell Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 20X1
Rest 30 seconds
Strict Hanging Knee Raises x 10-12 reps @ 21X0
(hold a Dumbbell between the feet if these are easy for you)
Rest 30 seconds
Reverse Snow Angels x 12-15 reps @ 1010
Rest 60-90 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Clean Grip Deadlift x (see reps below)
Set 1 — 6 reps @ 21X0 - RPE 7-8
Set 2 — 4 reps @ 21X0 - RPE 7-8
Set 3 — 2 reps @ 21X0 - RPE 7-8
Set 4 — 6 reps @ 21X0 - RPE 8-9
Set 5 — 4 reps @ 21X0 - RPE 8-9
Set 6 — 2 reps @ 21X0 - RPE 8-9
Rest 2 minutes between sets

Note that these are Conventional Deadlifts performed with a double overhand grip (no hook gripping!).
Your goal is to increase the loading on your second "wave" as compared to the first (Ex: 225x6; 245x4; 265x2; 235x6; 255x4; 275x2)

B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – 60 Seconds of Ski Erg (for Calories)
Minute 2 – 120-ft Sandbag Carry
Minute 3 – 60 Seconds of Burpee Box Jump-Overs (24/20")
Minute 4 – Rest

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets