Workout 7-Dec-21

Context

Building

Energy System

Speed

Announcement

Strength Section

STRUCTURAL STRENGTH

4 Rounds of 3 min:

10 KB Deadlifts
5 Feet Support Chin Ups +
10″ Chin over Bar Hold

Muscle Building

4 Rounds of 3 min:

8 Romanian Deadlifts
3-5 Negative Chin Ups

complexity

4 Rounds of 3 min:

5 Deadlifts
Max. Chin Ups (weighted)

Fitness

CALORIE CRUSH – AMRAP 7 min.

In teams of 3, for as much calories on 2 machines:
Bike & Ski

Score is total calories per team

Performance

CALORIE CRUSH – AMRAP 7 min.

In teams of 3, for as much calories on 2 machines:
Bike & Ski

Cool Down

Notes & Skills

Focus Exercises this week:

Week Overview

Hierarchies

Benchmarks

Radar

100%90%80%70%60%50%40%30%20%
200180160140120100806040
19017115213311495765738
18016214412610890725436
17015313611910285685134
1601441281129680644832
1501351201059075604530
140126112988470564228
130117104917865523926
12010896847260483624
1109988776655443322
1009080706050403020
908172635445362718
807264564840322416
706356494235282114
605448423630241812
504540353025201510
40363228242016128