Friday 2.18.2022

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6 reps @ 30X1
Rest 30 seconds, then...
Alternating Goblet Reverse Lunges x 12-16 reps @ 2011
Rest 30 seconds, then...
Bottom's Up Kettlebell Carry x 100ft each arm
Rest 90-120 seconds

B. Against a 6-minute clock, complete:
1 Dumbbell Power Clean
1 Dumbbell Front Squat
1 Wall Walk (or 3 Hand-Release Push-ups)
2 Dumbbell Power Cleans
2 Dumbbell Front Squats
2 Wall Walks (or 6 Hand-Release Push-ups)
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Wall Walks (or 9 Hand-Release Push-ups)
...and so on, adding 1 rep each round (3 to the push-ups)

Rest 3 minutes, then....

C. Against a 6-minute clock, complete:
4 Kettlebell Swings
4 Burpees
8 Wall Balls
8 Kettlebell Swings
4 Burpees
8 Wall Balls
12 Kettlebell Swings
4 Burpees
8 Wall Balls
...and so on, adding 4 reps each round to the Kettlebell Swings (Burpees and Wall Balls stay the same)

“PERFORMANCE”

A. Every minute, for 6 minutes:
Clean w/2-second pause below the knee x 1 rep @50-70%

then...

Every 90 seconds, for 6 minutes (4 sets):
Slow Pull Clean x 1 rep @ 70-85% (take 4 seconds to get from the floor to the hips)

then...

Every 2 minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 85+%

B. Against a 6-minute clock, complete:
1 Power Clean (185/133 lb)
1 Front Squat (185/133 lb)
1 Wall Walk
2 Power Cleans (185/133 lb)
2 Front Squats (185/133 lb)
2 Wall Walks
3 Power Cleans (185/133 lb)
3 Front Squats (185/133 lb)
3 Wall Walks
...and so on, adding 1 rep each round

Rest 3 minutes, then...

C. Against a 6-minute clock, complete:
2 Hang Power Cleans (165/113 lb)
4 Burpees
8 Wall Balls
4 Hang Power Cleans (165/113 lb)
4 Burpees
8 Wall Balls
6 Hang Power Cleans (165/113 lb)
4 Burpees
8 Wall Balls
...and so on, adding 2 reps each round to the Hang Power Cleans (Burpees and Wall Balls stay the same)

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski