Thursday 4.7.2022

“FITNESS” & “PERFORMANCE”

A. In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Ski or 300/240 Meter Bike Erg
12 Walking Lunges or 6 Pistols
60-ft Farmers Carry

Rest 3-5 minutes, then…

B. In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or Row
9 Ball Slams
6 Box Jump-Overs or Step-Overs

Rest 3-5 minutes, then....

C. Two or Three sets of:
Half Kneeling Dumbbell or Landmine Press x 6-8 reps each arm @21X1
Rest as needed
Zottman Curls x 10-12 reps @ 2111
Rest as needed
Banded Face Pulls x 12-15 reps @ 21111
Rest as needed

“Olympic Weightlifting”

Week 4 Day 3 (Thursday 4.7.2022):

A. Block Snatch; build to a heavy double for the day
B. Snatch Pull; 90%x3; 95%x3x3
C. 1 and 1/4 Front Squat; heavy double
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.

“ENDURANCE (AKA SWEAT SESH)”

Three sets on of Rowing, Running, or Ski Erg:
500 Meters at moderate pace
Rest 45 seconds
400 Meters at fast pace
Rest 45 seconds
300 Meters at faster pace
Rest 45 seconds
200 Meters at fasterer pace
Rest 45 seconds
100 Meter Sprint!
Rest 2-3 minutes

*If you perform this on the Bike Erg, double all of the distances