Wednesday 11.1.2023

“FITNESS” & “PERFORMANCE”

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

Build in load from approximately 60% to today's heavy double

OR

Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
Rest 30 seconds
Single Arm Trap-3 Raise x 10-12 reps each arm @ 2010
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

B. In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Bike Erg (6/5 Calories each)
24 Kettlebell Snatches (12 each) or Kettlebell Swings

Rest 2 minutes, then…

In teams of two, complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Ski Erg (6/5 Calories each)
160-ft Sandbag Carry (80-ft each)

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible