Tuesday 1.4.2022

“FITNESS”

A. Three sets of:
Half Kneeling Dumbbell Press x 8-10 each arm @ 21X1
Rest 30 seconds
Kettlebell Suitcase Carry x 100ft each arm
Rest 30 seconds

B. Every minute, for 12 minutes (4 sets):
Minute 1 — Wall Climbs x 3-5 reps (or Piked Shoulder Taps x 16-20 reps)
Minute 2 — Strict Pull-ups x 5-7 reps @ 2111
Minute 3 — Double-Unders x 30-50 reps (or 30-35 seconds of Jump Rope practice)

Rest 3 minutes, and when the clock reaches 15:00....

C. Seven rounds for time of:
3 Burpee Box Jump-Overs
5 Toes to Bar (or Hanging Knee Tucks)
7 Dumbbell Push Presses

“PERFORMANCE”

A. Every 45 seconds, for 9 minutes (12 sets):
Hang Snatch x 1 rep @ 60-65% of 1-RM

Focus is on perfect technique; add load over the sets if these are very easy, reduce load if you start to lose mechanics.

B. Every minute, for 12 minutes (4 sets):
Minute 1 — Wall Climbs x 3-5 reps
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps
(choose a rep range that will allow you to accumulate good work, but that you can recover from effectively)
Minute 3 — Double-Unders x 30-50 reps

Rest 3 minutes, and when the clock reaches 15:00....

C. Seven rounds for time of:
3 Burpee Box Jump-Overs (24/20")
5 Toes to Bar
7 Dumbbell Push Presses (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Ten rounds for time:
20/15 Calorie Row or Ski
30/25 Calorie Bike Erg or Row

*Every 5 minutes, including at the start, run 200 meters.