Wednesday, February 9 2022

Performance Strength: 18 minutes to complete…

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

3 sets: Back Squat x 4-5 reps @ 85%

Fitness Strength:3 Sets

Goblet Squat x 6-8 reps

(if more load is needed, perform double kettlebell front-racked squat)

Rest 60 seconds

Single-Leg Deadlifts x 8-10 reps each

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

Performance Metcon/Fitness:

PART ONE: Every minute, on the minute, for 4 minutes for max reps or calories: **THIS NUMBER WILL DICTATE, PART TWO. PLEASE GO ALL OUT AND WRITE THE REPS/CALS DOWN!

Minute 1 – 30 seconds of Bike or Row/Ski

Minute 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Minute 3 – 30 seconds of Devil’s Press

Minute 4 – Rest

PART TWO: When the clock hits 5 min, every 3 minutes, for 15 minutes (5 sets) for time of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort.