“FITNESS”
A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Tempo Front Squat or Front-Racked KB Squat x 6-8 reps @32X1
Station 2 – Single Arm Trap-3 Raise x 10 reps each arm @2010
Station 3 – Russian Step-Up x 6-8 reps/side @2011
Station 4 – Plank from Elbows x 45-60 seconds
B. For time:
30 Kettlebell Swings (24/16 kg)
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
This workout was last completed on 12.2.2019
“PERFORMANCE”
A. Six sets of:
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 60% of 1-RM Front Squat
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
Rest 2-3 minutes between sets
B. Complete rounds of 15, 12 and 9 reps for time of:
Hang Squat Cleans (135/95 lb.)
Burpees Over the Barbell (lateral hop)
This workout was last completed on 12.2.2019
“RUN, ROW, OR BIKE”
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets
