Wednesday 11.22.2023

“FITNESS”

A. Three or Four sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 45 seconds
Goblet Curtsy Lunge x 6-8 reps each leg @ 20X1
Rest 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Box Jumps (make these taller than normal if you can) or Step-Ups
7 Push-ups (scale these up to Ring Push-ups if you want an extra challenge)
90-ft Farmers Carry

C. Two or Three sets of:
Kettlebell Side Plank x 30 seconds each side
Rest 30 seconds
Band Pull Aparts x Max quality reps in 30 seconds
Rest 30 seconds

Cooldown
One to Two sets of:
Banded Lat Stretch x 30-40 seconds each side
Pigeon Stretch x 40-60 seconds each side

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Power Snatch x 2 reps

Keep the loading here light to moderate, and focus on speed. Start at 50% of your 1-RM Snatch, and only add weight if your technique is solid.

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-ups
5 Hang Power Cleans (155/103 lb)
7 Box Jumps (30/24")

C. Two or Three sets of:
Kettlebell Side Plank x 30 seconds each side
Rest 30 seconds
Band Pull Aparts x Max quality reps in 30 seconds
Rest 30 seconds

Cooldown
One to Two sets of:
Banded Lat Stretch x 30-40 seconds each side
Pigeon Stretch x 40-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)