Friday 9.1.2023

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 6-8 Strict Pull-ups (or Pull-up Negatives) @ 31X1
Station 2 – 8-10 Tempo Goblet Squats @ 41X1
Station 3 – 10-12 Zottman Curls @ 3110
Station 4 – 12-15 Banded Good Mornings @ 3010

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Snatches Left Arm
8 Push-ups
8 Single Arm Dumbbell Snatches Right Arm
8 Air Squats

“PERFORMANCE”

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Start at approximately 60-65% and build to a new 1-RM Snatch.

B. “Ingrid”
Ten rounds for time of:
3 Snatches (135/93 lbs)
3 Bar-Facing Burpees

*The Snatches here can be Power Snatches (or Muscle Snatches); you don't need to complete a full squat on each rep.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets