Thursday 12.29.2022

“FITNESS” & “PERFORMANCE”

A. Option 1: Snatch Work
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the knee) @ 60-75% of 1-RM Snatch

The goal for today is perfect reps with great speed.

Option 2: Structural Work
Three sets (12 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 30 seconds
Kettlebell Gorilla Row x 16-20 reps
Rest 30 seconds
Goblet Wall Sit x 45-60 seconds
Rest 30 seconds

B. Two or three sets for quality (10 minutes) of:
Banded Face Pull x 12-15 reps @ 21X1
Rest as needed
Kettlebell Horn Curl x 10-12 reps @20X1
Rest as needed

C. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 15 Wall Balls
Minute 2 — 12/9 Calorie Ski Sprint
Minute 3 — 20 Second Side Plank Each Side

*Record your time for each Ski Sprint

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min