Wednesday 1.31.2024

“FITNESS”

A. Three sets of:
Split Stance Single Arm Dumbbell Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Kettlebell Chainsaw Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Wall Walk x 2-3 reps w/ hold at the top of each rep (focus on maintaining a hollow body position throughout)
Rest 30 seconds
Banded Face Pulls x 12-15 reps @10X0
Rest 60 seconds

B. & C.: See "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep

Build in load over the course of the 8 sets today's 1-RM Split Jerk

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (step down — 24/20”)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Power Cleans (95/63 lb) or Kettlebell Swings
9 Push-ups

Compare to 3.22.2023

C. (Optional) Two or Three sets of:
Kettlebell Horn Grip Curls x 10-12 reps @ 20X1
Kettlebell Flutter Kicks x 30-40 seconds
Rest as needed between movements

Cooldown
Single Arm Wall Prayer Stretch x 30-40 seconds each side
Dynamic Adductor Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).