Friday 3.24.2023

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6-8 reps @ 21X1
Station 2 – Supinated Grip Strict Pull-ups x 8-10 reps (accumulated) @ 21X0
Station 3 – Slider Hamstring Curls x 10-12 reps @ 2111
Station 4 – Single Arm Bottom's Up Front Rack Kettlebell Carry x 30 seconds each arm

B. Three rounds for time of:
27/23 Calorie Echo Bike or Row
21 Russian Kettlebell Swings (choose a KB weight that will challenge you to go unbroken for the first set)
15 Burpees

*Compare to 11.11.2022

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Clean (above the knee) + Hang Clean from 2″ Below Knee
(pause 1-2 seconds in each starting position before cleaning)

The goal here is solid technique throughout. Start at approximately 60% of your 1-RM Clean. Build from last week's sets if able, but don't push the weight if it's not feeling sharp.

B. Complete 21, 15, and 9 rep rounds for time of:
Chest-to-Bar Pull-up
Hang Power Clean (135/93 lb)
Bar-Facing Burpee

*Compare to 11.11.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg