Wednesday 12.18.2024

“FITNESS”

A. Three sets of:
Cross-Body Uneven Carry (heavier DB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Tall Box Jumps x 4-6 reps (or Wall Sit Hold x 30-40 seconds)
Rest 30 seconds
Ring Rows x 8-10 reps @ 21X0
Rest 30 seconds
Weighted Hollow Hold x 30-40 seconds
Rest 60 seconds

B. In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Bike Erg (6/5 Calories each)
24 Russian Kettlebell Swings (12 reps each)

Rest 2 minutes, then…

In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Ski Erg (6/5 Calories each)
16 Goblet Reverse Lunges (8 reps each)

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch (from the knee) + Snatch

Build in load from approximately 50% to something heavy for today. Try to improve on your sets from last week.

B. In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Bike Erg (6/5 Calories each)
16 Power Snatches (95/63 lb) (8 reps each)

Rest 2 minutes, then…

In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Ski Erg (6/5 Calories each)
16 Front Rack Reverse Lunges (95/63 lb) (8 reps each)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.