Tuesday 2.23.2021

 

“FITNESS”

A. Four sets of:
Back Squat x 6 reps @ 30X1
(build in load each set, with the goal of making the last set as heavy as possible while keeping tempo*)
Rest 45 seconds
Strict Pull-ups x 6-8 reps @ 21X0
Rest 45 seconds
Bottoms Up Kettlebell Carry x 50ft each arm
Rest 45 seconds

*If heavier squatting is not for you today, please substitute a Bulgarian Split Squat x 6 each leg @ 3011 tempo.

B. Every 3 minutes, for 15 minutes (5 sets):
12/9 Calorie Echo Bike
12 Burpees

*Record time to complete each set, then add them together for total working time.
*The Assault Bike portion of each set should be completed in less than 60 seconds

*Compare to 8.27.2019 (note that this was before the age of the Echo Bike!)

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75% of 1-RM
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%

B. Every 3 minutes, for 15 minutes (5 sets):
12/9 Calorie Echo Bike
12 Burpees to 6″ Target

*Record time to complete each set, then add them together for total working time.
*The Assault Bike portion of each set should be completed in less than 60 seconds

*Compare to 8.27.2019 (note that this was before the age of the Echo Bike!)

“RUN, ROW, OR BIKE”

30 Minute Echo Bike for Max Calories*
*Every 3 minutes, get off and complete:
5 Ring Rows
10 Push-ups
15 Hollow Rocks
(the clock continues running during these sets)

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