Friday 1.25.2019

"FITNESS"

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111Rest 45 secondsBottom’s Up Kettlebell Carry x 60-feet each armRest 45 secondsDouble Under Practice x 45 secondsRest 45 secondsHollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 secondsRest 45 secondsB. For time:1000 Meter Row30 Alternating Single-Arm DB Snatches60-Foot Left Arm Overhead DB Walking Lunges60-Foot Right Arm Overhead DB Walking Lunges

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean x 1.1.1(rest 5-7 seconds between singles)Build in load from 60% to today's heavy cluster of 3.B. For time:1000 Meter Row40 Single Arm Kettlebell Snatches (24/16kg)60-Foot Left Arm Overhead KB Walking Lunges (24/16 kg)60-Foot Right Arm Overhead KB Walking Lunges (24/16kg)C. (Optional) Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Bottom’s Up Kettlebell Carry x 60-feet each armMinute 2 – Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds

"COMPETITION"

A. Every 75 seconds, for 8 minutes (6 sets):Front Squat x 2 repsGoal is to use the same weights you used last week, or roughly 75-80% of your 1-RM if you haven't been following alongB. Every 2 minutes, for 16 minutes (8 sets):Power Clean x 1.1.1(rest 5-7 seconds between singles)Build in load from 60% to today's heavy cluster of 3.C. For time:1000 Meter Row40 Single Arm Kettlebell Snatches (24/16kg)60-Foot Left Arm Overhead KB Walking Lunges (24/16 kg)60-Foot Right Arm Overhead KB Walking Lunges (24/16kg)

"ENDURANCE"

3 Minute Run, Bike, or Row @ 75%Rest 30 seconds2 Minute Run, Bike, or Row @ 85%Rest 30 seconds1 Minute Run, Bike, or Row @ 95-100%Rest 3 minutesx4