Monday 2.14.2022

“FITNESS”

A. Kettlebell/Dumbbell Chipper:
Three sets of:
1 Turkish Get Up Right Arm
3 Kettlebell or Dumbbell Windmill Right Arm (at top of get up)
5 Single Arm Kettlebell or Dumbbell Press Right Arm
30 Double Unders (or 40-60 Single Unders)
1 Turkish Get Up Left Arm
3 Kettlebell or Dumbbell Windmill Left Arm (at top of get up)
5 Single Arm Kettlebell or Dumbbell Press Right Arm
30 Second Hollow Hold
Rest 60-90 seconds

*After your final Strict Press, complete the lowering phase of the Turkish Get Up before starting your Double Unders/Hollow Rocks. Try to build each set to heaviest KB/DB you can handle with good technique.

B. Every 5 minutes, for 15 minutes (3 sets) for times:
15/12 Calorie Echo Bike
12 Walking Lunges w/Dumbbell in Goblet Hold
12 Alternating Single Arm Devil's Presses

C. (Optional) Three rounds for quality:
6-8 Strict Handstand Push-ups, Piked Handstand Push-ups, or Hand-Release Push-ups
8-10 Bulgarian Rows
12-15 Supinated Grip Band Pull Aparts

“PERFORMANCE”

A. Snatch Build: Every 90 seconds, for 15 minutes (10 sets):
15-20 Double-Unders
1 Power Snatch*

*Build in load each set from 50% to a heavy single for today

B. Every 5 minutes, for 15 minutes (3 sets):
15/12 Calorie Echo Bike
12 Bar-Facing Burpees
9 Chest-to-Bar Pull-ups
6 Power Snatches @75-80% of Part A*

*These should be performed as singles, taking no more than 90 seconds to complete.

C. (Optional) Three rounds for quality:
6-8 Strict Handstand Push-ups (add a deficit if these are easy)
8-10 Bulgarian Rows
12-15 Supinated Grip Band Pull Aparts

“ENDURANCE (AKA SWEAT SESH)”

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