Friday 8.27.2021

*Once again, a quick reminder: if you feel like you need an easier/lighter day, check out the “ENDURANCE/SWEAT SESH” below!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets of):
Minute 1 — 6 Goblet Right Leg Lateral Lunges + 6 Goblet Right Leg Reverse Lunges
Minute 2 — 6 Goblet Left Leg Lateral Lunges + 6 Goblet Left Leg Reverse Lunges
Minute 3 — 45 seconds of Plank Kettlebell Drag Throughs
Minute 4 — 30-40 Second Supinated Hang From Bar

B. Three sets of:
Back Squat x 8 reps @ 30X1
Rest 2 minutes between sets

C. For time:
40/30 Calories of Echo Bike
30 Burpees
20 Jumping Pull-ups
(pull-up bar 6-8″ above top of head when standing)

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch (above the knee) + Hang Snatch (below the knee)

Suggested loading per set (by%): 50; 60; 65; 70; 70-75; 70-75

B. Every minute, on the minute, for 8 minutes:
Back Squat x 2 reps @ 70-75% of 1-RM

The focus here is on max speed through the concentric (upward) portion of each rep; try to increase by 5% from last week's sets.

C. For time:
40/30 Calories of Echo Bike
40 Burpee Pull-Ups
(pull-up bar 6-8″ above standing reach)

“ENDURANCE (AKA SWEAT SESH)”

40 Minutes @ moderate/steady pace:
1600 Meter Bike Erg
800 Meter Run
400m Row or Ski
200ft Farmers Carry @moderate