Wednesday 2.7.2024
“FITNESS”
Three or four sets (in 10-12 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 30 seconds
Low Switch Cossack Squat (or Assisted Low Switch Cossack Squat) x 4-6 each side
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 30 seconds
“PERFORMANCE”
A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the knee) @ 60-75% of 1-RM Snatch
The goal for today is perfect reps, focusing on balance and weight distribution.
B. Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Bike Erg
*6 Power Snatches (95/63lb) or Alternating Dumbbell Snatches after each set
Rest 2 minutes, then...
Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Ski
*6 Box Jumps (step down) after each set
Rest 2 minutes, then...
Against a 6-minute clock, complete:
3.6.9.12.15...
Calorie Row
*6 Burpees after each set
“ENDURANCE (AKA SWEAT SESH)”
Against a 30-minute clock:
Bike Erg for as many Meters as possible
*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row
