Thursday 10.6.2022
*Reminder: Olympic Weightlifting is tonight at 5:30pm!
“FITNESS” & “PERFORMANCE”
"Cardio Party-O 2.0”
Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Bike Erg or Echo Bike
*Complete 10 Burpees after each round
Rest 3 minutes, then...
Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Row
*Complete 10 Box Jumps (step down) after each round
Rest 3 minutes, then...
Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Ski or Air Runner
*Complete 15 Wall Balls after each round
Rest 3 minutes, then...
Accumulate 2 minutes in each of the following positions:
Couch Stretch Left Leg
Couch Stretch Right Leg
Pigeon Stretch Left Leg
Pigeon Stretch Right Leg
****
For each of the 10-minute intervals, climb as high as you can in the ladder of calories, adding 10 calories each round. Score each as total calories achieved (ie. if you complete the round of 40, you are at 100 calories).
“Olympic Weightlifting”
A. Four sets of:
Snatch Balance x 3 reps
Build in load based off feel for today
B. Four or Five sets of:
Hang Snatch from Below the Knee x 2 reps @70-75% of 1-RM
Rest 90-120 seconds
*Pause for 2-seconds in the starting position (below the knee) on each rep
C. Four or Five sets of:
Hang Clean from Below the Knee x 2 reps @ 70-75% of 1-RM
Rest 90-120 seconds
*Pause for 2-seconds in the starting position (below the knee) on each rep
D. Accessory Work (pulls, core, etc.) - Coach's Choice
“ENDURANCE (AKA SWEAT SESH)”
2-3-4-5-4-3-2 min pyramid / 2 min rest
Row, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.
