Thursday 6.13.2024

“FITNESS” & “PERFORMANCE”

A. Every 75 seconds, for 11:15 (3 sets of each):
Station 1 — Rope Climbs x 2-4 reps or Mixed Grip Strict Pull-ups x 6-8 reps @ 21X0 (perform 3-4 reps one way, rest as needed, then switch grips and perform the same number the other way)
Station 2 — Handstand Walk x 30-60 feet or Wall Facing Handstand Hold x 30-45 seconds
Station 3 — Hollow to Arch Rolls x 4-6 reps each way
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

B. Every 5 minutes, for 25 minutes (5 sets):
200 Meter Run
10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm)
5 Dumbbell Facing Burpees
100ft Sandbag Carry
15 Air Squats

*For this workout, you will complete each set in a different order (ie. Set 1 will start with the Run and end on the Air Squats; Set 2 will start with the Single Arm Dumbbell Hang Clean & Jerks and end on the Run, etc.).

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row