Friday
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
Boom Lite
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – Supinated Medicine Ball Leg Curls x 6 reps @ 3011
Minute 3 – Hollow Rock or Hold x 40 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Air Squats
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