Wednesday 9.29.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets of each):
Station 1 – Dual Kettlebell Front Rack Carry x 100ft
Station 2 – Tall Box Jumps x 4-6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-35 seconds to complete your 6 reps if done properly)
Station 3 – Strict Toes to Bar or Knees to Elbows x 6-8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B. & C.: Same as “PERFORMANCE”

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
Hang Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%

then...

Take 6-8 more minutes to hit 4-5 more singles, resting 90-120 seconds between attempts. If feeling good, try to exceed the loads you used on 9.13.2021

B. Three sets (12 minutes) of:
Turkish Get Up x 1-2 reps each arm
(try to increase weight from what you used on 9.15.2021)
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @2020
Rest 45 seconds

C. Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
15 Double-Unders (or 3 Calorie Bike)
6 Burpees
30 Double-Unders (or 6 Calorie Bike)
9 Burpees
45 Double-Unders (or 9 Calorie Bike)
12 Burpees
60 Double-Unders (or 12 Calorie Bike)
and so on....

Compare to 7.17.2019

“ENDURANCE (AKA SWEAT SESH)”

Three sets of:
500m Row at moderate pace
Rest 45 seconds
400m Row at moderate-fast pace
Rest 45 seconds
300m Row at faster pace
Rest 45 seconds
200m Row at fasterer pace
Rest 45 seconds
100m Row at near-max effort
Rest 2 minutes