physical. 08/04/14

    Group. Turkish Get-up (2011).
    Group. Turkish Get-up (2011).

    Back squat:

    1 x 15 @ 50-60% of 1RM
    1 x 10 @ 50-60% of 1RM

    Rest as needed between sets. If set 1 is completed uninterrupted, set 2 weight remains the same. If position breaks in set 1, set 2 makes as minor an adjustment as necessary to continue safely.

    2 minutes rest, then 12 aggressive minutes of:

    3 Burpees*
    6 Lunges**

    Count and note number of completed rounds and half-rounds.
    Focus on efficient, organized movement and specific breathing. When rest is needed, keep it short and specific (Ex. 3 breaths rest every 4 sets).


    1 to 3 months attendance: 20 sets minimum
    4 to 12 months attendance: 25 sets minimum
    12 months + attendance: 30 sets minimum

    If applicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.

    *The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
    **Each lunge step should find the front leg ending at a 90-degree angle with straight, strong posture; Just because we’re stepping forward doesn’t mean we’re leaning forward.