Wednesday 9.20.2023

“FITNESS”

A. Three sets of:
Front Foot Elevated Single Leg Dumbbell Glute Bridge x 10-12 reps each leg @ 2011
Rest 30 seconds
Crossbody Uneven Carry x 120 ft
(hold a heavy DB or KB at your side in suitcase carry, and a lighter DB/KB overhead in a waiter’s carry; switch arms after 60 feet)
Rest 30 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 60-90 seconds

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 4-8 Strict Pull-ups (or Negative Pull-ups)
Minute 2 — 30-60 Double-Unders or 16-20 Walking Lunges (unweighted)
Minute 3 — 8-12 Burpees (or No Push-up Burpees)
Minute 4 — 30 Second Bike, Ski, or Row at 85-90% effort

Choose a rep count that will challenge you to complete for your final two rounds of this workout.

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Power Clean x 3 reps

Start at approximately 60% of your 1-RM Power Clean, and only build as solid technique will allow. If you want to work on dialing in your footwork, pause for 1-2 seconds in the "catch" position of each rep before standing up.

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 4-8 Bar Muscle-Ups
Minute 2 — 30-60 Double-Unders
Minute 3 — 8-12 Burpees
Minute 4 — 30 Second Bike, Ski, or Row at 85-90% effort

Choose a rep count that will challenge you to complete for your final two rounds of this workout.
If you are someone that is looking for extra volume, and you feel quite good (and have the extra time), add on a fifth round at the end to make this a 20-minute EMOM.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets