Friday 7.26.2024

“FITNESS”

A. Three sets of:
Supinated Grip Barbell Row x 8-10 reps @ 21X0
Rest 30 seconds
Tall Box Jumps x 4-6 reps
Rest 30 seconds
Single Arm Front Rack Kettlebell Carry x 75 feet each arm
Rest 30 seconds
Crush Grip Kettlebell Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. Against a 3-minute clock, complete:
300-400 Meter Run, Row, or Ski (shooting for 1:30-2:00 of work)
10 Ring Rows
Max Reps of Dumbbell Thrusters in time remaining

Rest 60 seconds, and complete three sets for max reps.

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
High Hang Snatch x 1 rep

Build in load from 50% to 70-75%

then...

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (from the knee) x 1 rep

Build in load to today's heavy single

B. Against a 3-minute clock, complete:
400 Meter Run
10 Chest-to-Bar Pull-ups (or 5-10 Strict Pull-ups)
Max Reps of Squat Cleans (135/93 lb) in time remaining

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first