Friday 3.5.2021

"FITNESS"

A. Four sets of:Back Squat x 5 reps*Rest 30 secondsSupine Ring Rows x 10 reps @ 2111Rest 30 secondsSupine Leg Lowering x 15 reps @ 20X1Rest 30 secondsFarmer's Carry x 200 feetRest 90 seconds*Your goal for today is to build to your heaviest set of 5 (or 5-RM) over the course of your four working sets. Rest 30 seconds between movements, and 90-120 seconds after each set.B. For time:30 Goblet Squats w/Dumbbell (50/35 lb)10 Alternating Single Arm Devil’s Presses24 Goblet Squats8 Alternating Single Arm Devil’s Presses18 Goblet Squats6 Alternating Single Arm Devil’s Presses

"PERFORMANCE"

A. Every 2:30, for 20 minutes (8 sets):Back Squat*Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+*The goal of today is to find a 1-RM. We lasted tested this lift on 10.19.2020B. For time:40 Wall Balls (20/14 lb)20 Pull-Ups30 Wall Balls15 Pull-Ups20 Wall Balls10 Pull-Ups10 Wall Balls5 Pull-Ups*Compare to 8.28.2020

"ENDURANCE"

Every 90 seconds, for 30 minutes (10 sets of each):Station 1 -- 60 Seconds of Echo Bike or Bike ErgStation 2 -- 60 Seconds of Row or Ski*Track calories achieved in each set, with the goal of consistent output across all 10 sets.