Monday 10.3.2022

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Strict Pull-ups x 4-6 reps @ 21X0
Station 2 – Tall Box Jumps x 5 reps
(focus should be on jumping as high as possible and landing as soft as possible)
Station 3 – Russian Kettlebell Swings x 15-20 reps
Station 4 – Hollow Hold x 30-40 seconds

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Renegade Rows
(push-up, row left, push-up, row right = 1 rep)
12 Alternating Reverse Lunges with DBs

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Power Clean + Power Clean + Squat Clean

Build in load from 50% to something heavy for today. You may drop the bar and reset between lifts.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/103 lbs)
2 Front Squats (155/103 lbs)
4 Front-Racked Reverse Lunges (155/103 lbs)
8 Pull-Ups (can be scaled up to Chest-to-Bar Pull-ups)

“ENDURANCE (AKA SWEAT SESH)”

2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.