Friday 10.22.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Half Turkish Get Up x 3-4 reps each side
Station 3 – Single Arm KB Front Squat x 6-8 reps each side @ 2011
Station 4 – Banded Pallof Hold x 30 seconds each side (standing, kneeling, mix it up!)

B. Three rounds for time of:
21 Wall Balls
18 Sit-ups
15/10 Push-ups
12 Dumbbell Walking Lunges
9 Dumbbell Hang Power Clean and Push Press

Time cap: 15 minutes (scale accordingly)

C. Four or Five sets of:
20 Seconds of Hollow Rocks (weighted if possible)
Rest 10 seconds
20 Seconds of Superman Punches
Rest 10 seconds

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
Hang Clean x 1 rep
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%

then...

Take 10 more minutes to build to today's heavy single, resting 90-120 seconds between attempts. Try to exceed the loads you used last week (10.13.2021)

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Time Cap: 15 minutes (scale accordingly)

C. Four sets of:
20 Seconds of Hollow Rocks (weighted if possible)
Rest 10 seconds
20 Seconds of Superman Punches in Arch Hold
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)