Friday 2.16.2024

“FITNESS”

A. Three sets of:
Filly Carry x 150 feet
(hold one KB in a front-racked position, and one KB/DB in a farmer's carry -- switch sides after 75 feet)
Rest 30 seconds
Goblet Curtsy Squat x 6-8 reps each side @ 20X1
Rest 30 seconds
Banded Pallof Hold x 30 seconds each side
Rest 30 seconds
Tall Kneeling Banded Face Pull x 12-15 reps
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 2 reps @ 65-80% of 1-RM Snatch

The goal for today is perfect reps, focusing on balance and weight distribution. Only add weight if your technique is very good.

B. Complete as many rounds and reps as possible in 15 minutes of:
18/15 Calorie Row, Ski, or Bike
12 Alternating Dumbbell Snatches
9 Burpee Box Jump-Overs

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles