Thursday 9.14.2023

“FITNESS” & “PERFORMANCE”

A. Six sets of:
Split Jerk with a 2-second pause in receiving position x 2 reps
Rest 2 minutes

Start at approximately 60% of your 1-RM Split Jerk and only build if your technique is solid.

OR

Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 8-10 reps each arm @ 21X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X1
Rest 30 seconds
Wall Walk x 2-4 reps w/5 second hold at the top of each rep
Rest 30 seconds
Banded Face Pulls x 15-20 reps @10X0
Rest 60 seconds

B. Against a 2-minute clock ,complete:
300/250 Meter Ski
Max Reps of Wall Balls

Rest 60 seconds, then...

Against a 2-minute clock, complete:
600/500 Meter Bike Erg
Max Reps of Burpees to target

Rest 60 seconds, then...

Repeat for a total of THREE sets of each (18 minutes total, 12 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.