Monday 9.13.2021

Sep 12

“FITNESS”

A. Every minute, for 12 minutes (6 sets of each):
Station 1 – Strict Pull-ups x 30-40 seconds of work
Station 2 – Tall Box Jumps x 4-6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-40 seconds to complete your 6 reps if done properly)

B. Three or four sets of:
Goblet or Dual Kettlebell Front Squat x 4-6 reps @32X1
Rest 2 minutes

C. Complete as many rounds and reps as possible in 7 minutes of:
6 Dumbbell Renegade Rows (push-up, row left, row right)
12 Alternating Reverse Lunges w/DBs

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch
*Sets 1-2 – 3 reps @ 55-65%
*Sets 3-4 – 2 reps @ 65-75%
*Sets 5-6 – 1 rep @ 75-85%
*Sets 7-8 – 1 rep @ 85% or more

B. Three sets of:
Front Squat x 4 reps @32X1 tempo
Rest 2-3 minutes

*Shooting for 65-70%-ish of your 1-RM Front Squat

C. Complete as many rounds and reps as possible in 7 minutes of:
6 Pull-ups or Chest-to-Bar Pull-ups or 3/2 Bar Muscle-Ups
12 Alternating Pistols