Bring a friend with you for free! Every Saturday in March, 10am only. Same friend every time or a different one. Sign up on website!
(3:00 – 15:00)
2 Rounds of:
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
5 Hand Switches in RDL
Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.
(15:00 – 35:00)
Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 1RM, every 90s.
8 Sumo Stance RDLs x every 90s x 4 sets.
*Challenging weight, not a max out
(35:00 – 55:00)
Row, Bike, Ski Erg, or sledpull or push
10 x 30s on/60s off.
Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.
(55:00 – 60:00)
1a) Double Leg Banded Leg Curls: 3 x 50. No rest.
1b) Banded Pull-Through: 3 x 25. No rest.
*Use the same band for both
Superset, do A then do B, thats one set, 3 sets total with no rest