Friday 6.3.2022

“FITNESS”

A. Three sets of:
Goblet Cyclist Squat x 8-10 reps @ 3011
Rest 45 seconds
Banded "RNT" Dumbbell Romanian Deadlifts x 12-15 reps @ 2010
Rest 45 seconds
Hollow Hold or Flutter Kicks x 40-60 seconds
Rest 45 seconds

B. Three rounds for time of:
400 Meter Run
30 Single Arm Kettlebell Front-Racked Walking Lunges
10 Burpees

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Clean Pull + Power Clean + Hang Clean + Clean @ 60-75% of 1-RM Clean

*These should be light(ish), with a focus on great technique and bar speed.
On the Clean Pull, try to keep your weight centered, and drive through the heels to full extension of the hips, knees, and ankles.

B. Three rounds for time of:
400 Meter Run
30 Single Arm Kettlebell Front-Racked Walking Lunges (24/16 kg -- 15 reps each arm)
10 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets