Monday 2.12.2024

*Schedule Note: We are keeping an eye on the weather for Tuesday, and will update everyone via email if we need to change anything due to the snow!

“FITNESS”

A. Three sets of:
Seated Barbell or Dumbbell Strict Press x 6-8 reps @ 21X1
Rest 30 seconds
Tall Box Jump x 4-6 reps
Rest 30 seconds
Dual Kettlebell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Plank Hold x 30-40 seconds
Rest 60-90 seconds

B. Two or three sets of:
KB Horn Curls x 10-12 reps @ 20X0
Rest as needed
Reverse Snow Angels x 8-10 reps (slow and controlled)
Rest as needed

C. Complete as many rounds and reps as possible in 9 minutes of:
5 Push-ups
7 V-Ups
9 Kettlebell Swings

*Compare to 2.22.2023

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Clean + 2 Jerks

Build in load from 60%, with a focus on solid mechanics. Your final sets should be no more than an 8/10 RPE. You can choose to Push Jerk or Split Jerk today.

B. Two or three sets of:
KB Horn Curls x 10-12 reps @ 20X0
Rest as needed
Reverse Snow Angels x 8-10 reps (slow and controlled)
Rest as needed

C. Complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/133)
5 Strict Handstand Push-ups
7 Toes to Bar

*Compare to 2.22.2023

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles