Wednesday 2.23.2022
*The Open starts this week! If you are taking part, please fill out the sign up sheet here! Want more info? Check out the post here!
“FITNESS”
A. Every minute, on the minute, for 12 minutes (4 sets of):
Minute 1 -- 45 Seconds of Strict Pull-ups
Minute 2 -- 45 Seconds of Turkish Sit-Ups (with Plate)
Minute 3 -- 45 Seconds of Reverse Snow Angels
Minute 4 -- 45 Seconds of Flutter Kicks
B. Three sets of:
Alternating Dumbbell Curls x 16-20 reps (8-10 each arm) @ 2010
Rest 15-20 seconds
Sandbag Carry x 100 feet
Rest 90-120 seconds
C. For time:
40/32 Calorie Echo Bike
followed by...
32 Russian Kettlebell Swings
16 Burpees
24 Russian Kettlebell Swings
12 Burpees
16 Russian Kettlebell Swings
8 Burpees
“PERFORMANCE”
A. Barbell Cycling Work
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Hang (Squat) Snatch + Snatch
Aim to perform these at 60-75% of your 1-RM Power Snatch from 2.14.2022
B. Three sets of:
Alternating Dumbbell Curls x 16-20 reps (8-10 each arm) @ 2010
Rest 15-20 seconds
Sandbag Carry x 100 feet
Rest 90-120 seconds
C. For time:
40/32 Calorie Echo Bike
followed by...
Rounds of 16, 12, and 8 rep rounds for time of:
Power Cleans (135/93 lb)
Burpees Over the Bar (lateral hop)
**Push the pace on the bike, and get immediately after attacking the Barbell and Burpees. If the prescribed weights are too heavy for you to move through quickly, lower the loading.
“ENDURANCE (AKA SWEAT SESH)”
Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds
