Wednesday 8.23.2023

Aug 22

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single Leg Dumbbell Hip Thrust x 8-10 reps @ 21X1 (Left)
Minute 2 – Single Leg Dumbbell Hip Thrust x 8-10 reps @ 21X1 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Tall Box Jump x 4-6 reps (jump and land as softly as possible)
Minute 5 – Weighted Hollow Hold x 30-40 seconds

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpees to Target (touch a pull-up bar that is just above your standing reach)
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Kettlebell Swings

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps
(rest 10-15 seconds between the two reps)

Suggested loading (by %): 60; 70; 75; 75-80; 80; 80-85; 85; 85+

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs (24/20")
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Power Cleans (95/63 lb)