Wednesday 7.17.2024

“FITNESS”

A. Three sets of:
Half Turkish Get Up x 3-4 reps each arm
Rest 30 seconds
Hand Supported Single Leg Romanian Deadlift x 6-8 reps each leg @ 30X0
Rest 30 seconds
Plank Kettlebell Pull Throughs x 12-16 reps
Rest 30-60 seconds

B. Against a 4-minute clock, complete:
400 Meter Row
120-ft Farmer's Carry
Max Calorie Echo Bike

Rest 2 minutes, and complete three sets for max calories.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Off + 1 Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build in load from 50% to something heavy for today.

B. Against a 4-minute clock, complete:
400 Meter Row
30 Double-Unders
Max Reps of Power Snatches (135/93 lb)

Rest 2 minutes, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest