WEDNESDAY

General Prep

:30 second Echo Bike

10 Worlds Greatest Stretch

12 V-Ups

:15 Active Hang

1 Set, For Quality

:30 second Echo Bike

10 Cossack Squat

12 Alternating V-Ups

:15 Passive Hang

Specific Barbell Loading

Front Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 65%

Front Squat

Every 2:30 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Coaching Notes, Strategy, and Goals

% Front Squat (if you don’t know your FS 1RM it should be about 80-85% of BS 1RM)

Goal: Consistent, Strong Reps with good speed out of the Front Squat

Stimulus: Absolute Strength

Level 2:

For Calories:

12:00 EMOM

M1: 12 Goblet Reverse Lunges

M2: 10 Kipping Knees to Chest

M3: Max Calorie Echo Bike

M4: Rest

Kettlebell: 1 x 20/12kg

Conditioning

For Calories:

12:00 EMOM

M1: 12 Dual KB Front Rack Reverse Lunges

M2: 15 Toes to Bar

M3: Max Calorie Echo Bike

M4: Rest

Kettlebells: 2 x 24/20kg

Coaching Notes, Strategy, and Goals

Goal: 15/11+ Calories / Set

Stimulus: Midline and Quad Stamina

RPE: 8/10

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective: Push the calories on the bike and look to increase on each set.

Workout Strategy and Breakdown:

Let's just say the legs and midline are going to feel this one. We are starting off this cycle with some lighter work on toes to bar with total volume here only being in that 45 rep range, however the combination of the Dual Kettlebell Front Rack Lunge and Bike sandwiching the Toes to Bar will pack a punch and make each set more difficult. Look to stay controlled and remain tight with an upright torso on the Dual Kettlebell Front Rack Lunge. For the Toes to Bar, pick a modification that we can at least maintain 5 quick sets of 3 reps, or 3 quick sets of 5 reps. For our higher level athletes, we will be looking to keep and maintain unbroken sets.