SESSION NOTES: Relative Strength (880) Every two minutes, complete 5x 5 second eccentric lowers, alternating exercises every two minutes (total 20 minutes). As heavy as possible. Deficit handstand lower (increase depth from session 890) Bar row (increase...
SESSION NOTES: Relative Strength (877)Every two minutes, complete 5x 5 second eccentric lowers, alternating exercises every two minutes (total 20 minutes). As heavy as possible.Bar dip (increase weight from session 886)Bar row (increase weight or angle...
SESSION NOTES: Absolute Strength (871)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (869)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (867)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (865)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (861)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (859)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (857)Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Absolute Strength (855) Complete 5x five second eccentric lowers of the following. >90% max. Full assistance from spotter to lift, if you don’t have a spotter(s), complete at >75%. One breath only between reps. One exercise every 2:30....
SESSION NOTES: Energy System Intervals (651)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 8 Kettlebell Swings, 6...
SESSION NOTES: Energy System Intervals (652)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 4x 5m Shuttle Run, 8...
SESSION NOTES: Energy System Intervals (728)With a partner, one round each for 12 total rounds, two rounds each for 12 total rounds, three rounds each for 12 total rounds. 4x 5m Shuttle Run, 8 Kettlebell Swings, 6 Burpees. This session trains multiple...
SESSION NOTES: Energy System Intervals (650)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 5x(20:80), 5x(60:120), 1x(180). 6 Burpees, 4/6 Cal Ski...
SESSION NOTES: Energy System Intervals (649)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 8 Kettlebell Swings,...
SESSION NOTES: Energy System Intervals (648)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 4/6 Cal Ski Erg, 8...
SESSION NOTES: Energy System Intervals (647)With a partner, complete as many rounds as possible of the following. 4/6 Cal Air Bike, 8 Kettlebell Swings, 4/6 Cal Ski Erg. 1 round each for 8 rounds (total). 2 rounds each for 8 rounds (total). 4 rounds each...
SESSION NOTES: Energy System Intervals (646)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 4x 5m Shuttle Run, 10...
SESSION NOTES: Energy System Intervals (645)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 6 Burpees, 10 Hammer...
SESSION NOTES: Energy System Intervals (644)In a team of three, each person on one movement at a time. Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest...
SESSION NOTES: Energy System Intervals (643)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 3x(30:120), 3x(120:240), 1x(300). 8 Ball Slams to box, 6...
SESSION NOTES: Energy System Intervals (642)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 4x(25:100), 4x(90:180), 1x(240). 6 Box Jump Overs, 4/6...
SESSION NOTES: Energy System Intervals (641)Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: 5x(20:80), 5x(60:120), 1x(180). 6 Box Jump Overs, 4/6 Cal...
SESSION NOTES: Multi-Modal (662)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 240, 160, 80 Double Unders. 75, 50, 25 KB...
SESSION NOTES: Multi-Modal (661)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 240, 160, 80 Double Unders. 75, 50, 25 Wall...
SESSION NOTES: Multi-Modal (660)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 900, 600, 300m Ski Erg. 60, 40, 20 Burpees. 75, 50, 25 KB Swing. The...
SESSION NOTES: Multi-Modal (659)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 1800, 1200, 600m Air Bike. 240, 160, 80 Double Unders. 75, 50, 25 KB...
SESSION NOTES: Multi-Modal (658)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 1800, 1200, 600m Air Bike. 240, 160, 80 Double Unders. 75, 50, 25 Wall...
SESSION NOTES: Multi-Modal (657)In a team of 2, 3 or 4, complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 1800, 1200, 600m Air Bike. 75, 50, 25 Box Jumps...
SESSION NOTES: Multi-Modal (656)Complete the following for time. Work at a 7/10 rate of perceived exertion throughout. Pace so your second two rounds are faster than your first round: 1800, 1200, 600m Air Bike. 60, 40, 20 Burpees. 75, 50, 25 KB Swing. The...