Wednesday 9.6.2023

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrust x 8-10 reps @ 20X1
Station 2 – Single Arm Overhead Dumbbell Carry x 30 seconds each arm
Station 3 – Dual Kettlebell Bent Over Row x 10-12 reps @ 21X0
Station 4 – Front Leaning Rest on Rings x 30-45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Kettlebell Swings
3 Box Jumps or Step-Ups
3 Calorie Row or Bike
6 Kettlebell Swings
6 Box Jumps or Step-Ups
6 Calorie Row or Bike
9 Kettlebell Swings
9 Box Jumps or Step-Ups
9 Calorie Row or Bike
...and so on, adding 3 reps/calories each round

“PERFORMANCE”

A. Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to today's 1-RM.

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Power Cleans (155/103 lb)
3 Box Jumps (24/20")
3 Toes to Bar
6 Hang Power Cleans
6 Box Jumps
6 Toes to Bar
9 Hang Power Cleans
9 Box Jumps
9 Toes to Bar
...and so on, adding 3 reps each round

“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