Wednesday 7.20.2022

*Coach’s Note: Today’s conditioning work is a tough one. The goal is to keep consistent times from set to set; if you are going over the 7:30 mark, scale back your calories on the Rower and/or Bike! Other scaling options include subbing Air Squats for the Wall Balls (especially if your shoulders need saving), or cutting the number of Burpees reps down to 12 (or 9).

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 – Filly Carry x 120ft (switch sides halfway)
Station 2 – Tall Box Jumps x 5 reps
(focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat)
Station 3 – Strict Hanging Leg Raises x 8-12 reps @ 2110
(try to keep your legs straight and raise to parallel or above; scale to a tuck position if needed)

B. Every 9 minutes, for 27 minutes (3 sets):
15/12 Calorie Row
15 Wall Balls
12 Single Arm Dumbbell Hang Power Snatches (6 each arm)
15 Burpees
12 Single Arm Dumbbell Hang Power Snatches
15 Wall Balls
15/12 Calorie Echo Bike

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch

The goal for today is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover, and good weight distribution on receiving.

B. Every 9 minutes, for 27 minutes (3 sets):
15/12 Calorie Row
15 Wall Balls
15 Hang Power Snatches (75/53 lb)
15 Burpees
15 Hang Power Snatches
15 Wall Balls
15/12 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters (or Rest 45-60 seconds)
600 Meter Run or Row @85%
Walk 100 Meters (or Rest 45-60 seconds)
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds