Monday 5.2.2022

"FITNESS"

A. Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Kettlebell Front Rack Lateral Step-Ups x 8 reps each leg
Rest 60 seconds

Make all of these sets on the RDLs challenging, while maintaining great mechanics and tempo!

B. For time:
Run 200 Meters
24 Russian Kettlebell Swings
24 Goblet Reverse Lunges
Run 200 Meters
20 Russian Kettlebell Swings
20 Goblet Reverse Lunges
Run 200 Meters
16 Russian Kettlebell Swings
16 Goblet Reverse Lunges
Run 200 Meters
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges

Compare to 8.2.2021

C. (Optional) Two or three sets of:
Band Pull Aparts x 20-30 reps
Side Plank or Feet Elevated Side Planks x 30-40 seconds each side

"PERFORMANCE"

A. Take 12-15 minutes to build to today's heavy single...
Clean w/2-second Pause below the Knee

*Pause should be just below the knee, with the shoulders and chest over the bar; focus on getting the knees back out of the way of the bars path, then get vertical and extend upward to complete your Clean.

B. For time:
Run 200 Meters
12 Cleans (135/93 lb)
Run 200 Meters
10 Cleans (185/133 lb)
Run 200 Meters
8 Cleans (205/143 lb)
Run 200 Meters
6 Cleans (225/153 lb)

Compare to 8.2.2021

Cleans can be completed as Power Cleans or Full (Squat) Cleans. These numbers are intended to challenge the strongest people in our gym; scale the weights back as necessary to complete this workout in 15 minutes or less. You must change your own weights throughout.

C. (Optional) Two or three sets of:
Band Pull Aparts x 20-30 reps
Side Plank or Feet Elevated Side Planks x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row