Wednesday 9.18.2024

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 30 seconds
Bottoms Up Kettlebell Carry x 60 feet each side
Rest 30 seconds
Single Leg Dumbbell Glute Bridge x 10-12 reps each leg @ 20X1
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60-90 seconds

Perform 2-3 warm-up sets on the Romanian Deadlift to find today's solid working weight (7-8/10 RPE)

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (or Step Ups)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Alternating Dumbbell Snatches
9 Push-ups

Compare to 3.22.2023

“PERFORMANCE”

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

Build in load from approximately 60% to today's complex. Drop the bar and reset between each Clean, but take no more than 10 seconds between lifts.

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 Alternating Dumbbell Snatches (50/35 lb)
9 Push-ups

Compare to 3.22.2023

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg