Friday, February 4 2022

Performance Strength: Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Performance Metcon: For time

40 American KB Swings 53/35

20 Burpee Box Jump-Overs 24/20

30 American KB Swings

15 Burpee Box Jump-Overs

20 Amnerican KB Swings

10 Burpee Box Jump-Overs

Time cap = 12 minutes

Fitness Strength: 3 Sets

Nordic Curls x 4-6 reps

Rest 60 Seconds

Bent-Over Double Kettlebell Rows x 8-10 reps

(rotate palms from pronated at the bottom to supinated at the top)

Rest 60 seconds

Fitness Metcon: For time

40 Russian KB Swings

20 Box Jump-Up

30 Russian KB Swings

15 Box Jump-Up

20 Russian KB Swings

10 Box Jump-Up