Thursday 11.4.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Barbell Strict Press x 6 reps
(up in weight from 10.21.2021)
Rest 30 seconds
Dual Kettlebell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 30 seconds
Strict Toes to Bar (or Hanging Leg Raise) x 6-10 reps @ 3110
Rest 90-120 seconds

B. Against a continuously running clock, complete:

Run 600 Meters

Rest until the clock reaches 5:00, then...

Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Devil's Presses (50/35 lb)
8 Box Step Ups w/Dumbbell (held however you want)

Rest until the clock reaches 10:00, then....

Run 600 Meters

Rest until the clock reaches 15:00, then....

Complete as many rounds and reps as possible in 4 minutes of:
8 Single Arm Dumbbell Hang Clean and Jerk (4 each arm)
8 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)