Thursday 4.21.2022

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…

A. As many rounds and reps as possible in 8 minutes of:
100-ft Sandbag Carry or Farmer's Carry
8 Burpees

Rest 2 minutes, then…

B. As many rounds and reps as possible in 8 minutes of:
8 Toes to Bar or V-Ups (or a combination of both)
8/6 Calorie Bike Erg

Rest 2 minutes, then…

C. As many rounds and reps as possible in 8 minutes of:
12 Goblet Walking Lunges
8/6 Calorie Ski

D. (depending on time and evergy) Two or Three sets of:
Tall Kneeling Arnold Press x 10-12 reps @2 111
Rest as needed
Plank Body Saws on Sliders x 8-12 reps (slow and controlled)
Rest as needed
Banded Face Pulls x 12-15 reps @ 2111
Rest as needed

“OLYMPIC WEIGHTLIFTING”

Week 6 Day 3:

A. Snatch; 70%x1, 75%x1, 80%x1, 85%x1, 85% x 1 x 2
B. Clean & Jerk; 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 85% x 1+1 x 2
C. Front Squat w/3-second pause in the bottom; 3 tough singles
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Rest until the clock reaches 12:00, then....

Every minute, on the minute, for 16 minutes (8 sets):
Minute 1 -- 30 Second Row @ 85-90%
Minute 2 -- 30 Second Bike Erg @ 85-90%

Rest until the clock reaches 32:00, then...

Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 -- 40 Second Row @ 75-80%
Minute 2 -- 40 Second Bike Erg @ 75-80%

Try to achieve the same paces on the second 8 minute segment (the 40-second intervals) as you did on the first, now under accumulated fatigue.