Wednesday 4.6.2022

“FITNESS”

A. Three or four rounds, not for time (12 minutes), of:
4-6 Strict Pull-ups (or 3-4 Negatives @51A1)
120ft Dual Mixed Rack Overhead Carry (switch halfway)
30-40 Second Wall Sit (keep core engaged throughout — hold a weight if these are easy)

B. Same as "Performance"

C. Against a 9-minute clock, complete:
60/45 Calorie Echo Bike
followed by...
As many rounds and reps as possible of:
3 Dumbbell Complexes*
11 V-Ups

(*DB Complex: Push-up + Left Arm Row + Right Arm Row + Power Clean + Push Press = 1 rep)

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Hang (Squat) Clean

Build in load to today's heavy complex. Try to finish heavier than you did last Monday

B. Three sets of:
Bulgarian Split Squat x 6 reps each leg @ 3011
(try to increase loading from 3.22.2022)
Rest 45 seconds
Diagonal Band Pull-Aparts x 8-10 each direction
Rest 45 seconds

C. Against a 9-minute clock, complete:
60/45 Calorie Echo Bike
followed by...
As many rounds and reps as possible of:
3 Power Cleans (185/133)
5 Bar-Facing Burpees
7 Toes to Bar

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances