Debbie certainly doesn’t mind a 1:1 session with Teisha, but if you’re looking for a class with less traffic try the 8:15 AIM class on Fridays!
FITNESS
A. Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
*Increase loads by 4-5% from those used previously
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots Run 200 Meters
AIM
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
*These percentages are based on last tested, successful 1-RM.
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/12 lbs)
15 Kettlebell Swings (32/24 kg)
SPORT
A. Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets
B. Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
*Build to today’s heaviest set
C. Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (155/105 lbs)
7 Bar-Facing Burpees
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011