Friday 8.9.2024

“FITNESS”

A. Three sets of:
Dumbbell Front Foot Elevated Reverse Lunge x 6-8 reps each leg @ 30X1
(elevate the front foot on a 2-4" platform)
Rest 30 seconds
Half Kneeling Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 2110
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60-90 seconds

Against a 60-second clock, complete:
100-ft Dual Kettlebell Front Rack Carry
Max reps of Burpee Pull-ups in time remaining

Rest 60 seconds, and complete FIVE sets for max reps.

If you need to, perform the Burpee Pull-ups to a lower bar, or use a plate to step onto for each rep

“PERFORMANCE”

A. Take 15-20 minutes to build to today's 1-RM Clean & Jerk
*Suggested Loading
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Sets 7-10 – 1 rep @ 90+%

B. Against a 60-second clock, complete:
100-ft Dual Kettlebell Front Rack Carry
Max reps of Burpee Pull-ups in time remaining

Rest 60 seconds, and complete FIVE sets for max reps.

If you need to, perform the Burpee Pull-ups to a lower bar, or use a plate to step onto for each rep

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Sk