Thursday 11.9.2023

*Coach’s Note: On Friday, the “Performance” track will be testing their 1-RM Snatch. If you have been coming to class all week, and want to take it easier today, check out the “Sweat Sesh” option below.

“FITNESS” & “PERFORMANCE”

A. For max reps (or calories):
60 seconds of Echo Bike (for Calories)
Rest 60 seconds
60 seconds of Dumbbell Box Step-Overs (single DB)
Rest 60 seconds
60 seconds of Strict Handstand Push-ups or Hand-Release Push-ups
Rest 60 seconds
60 seconds of Rower or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Wall Balls
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches

Rest 3-5 minutes (using this time to calculate your reps for Part B), then....

B. Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Echo Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Dumbbell Box Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Strict Handstand Push-ups or Hand Release Push-ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Row or Ski Erg x 65-70% of Calories Achieved in 60 seconds
Minute 5 – Wall Balls x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Alternating Dumbbell Snatches x 65-70% of Reps Achieved in 60 seconds

Cooldown
One or Two sets of:
Prayer Stretch (on Bench or Box) x 30-40 seconds
Half Kneeling Hamstring Stretch x 40-60 seconds/side

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank