Monday 9.23.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 2-4 Single Arm Dumbbell Devil's Presses (Left Arm) + 6-8 Single Arm Front Rack Reverse Lunges (Left Side)
Minute 2 — 2-4 Single Arm Dumbbell Devil's Presses (Right Arm) + 6-8 Single Arm Front Rack Reverse Lunges (Right Side)
Minute 3 — 30-40 Second Supinated Grip Passive Hang
Minute 4 — 4-6 Seated Box Jumps (or 30-40 Second Weighted Wall Sit)

*Try to work with a heavier Dumbbell on the Devil’s Press and Lunges than what you might use in a longer conditioning workout

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1.1.1
(Rest 5-10 seconds between singles)

Suggested loading per set (by %): 60; 65; 70; 75; 75+; 75+

B. Three or four working sets (10 minutes) of:
Sumo Deadlift x 3 reps @ 21X1 — RPE 8/10
Rest 2-3 minutes

Perform 2-3 warm-up sets to find a solid working weight; look to build off of your sets from 9.13.2024

C. Every 3 minutes, for 12 minutes (4 sets):
12/10 Calorie Echo Bike Sprint @ high effort*
120-ft Farmers Carry
12 Kettlebell Tall Plank Knee to Elbows (perform these slow and controlled — can also scale to a Tall Plank variation)

*Record ONLY your time to complete the Bike Sprint each set.
*The focus here is on going very hard on the Echo Bike, then performing the Carries and Core Work in a more deliberate, controlled manner. If you cannot complete your Echo Bike portion in 60 seconds or less, consider cutting back the Calories here.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets