Monday 1.11.2021

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Station 1 – Supinated Grip Barbell Bent Over Row x 12 reps @ 2111Station 2 – Kettlebell Windmill (Left) x 6 reps @ 4111Station 3 – Kettlebell Windmill (Right) x 6 reps @ 4111Station 4 – Tall Box Jumps x 8 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)Station 5 – Reverse Plank Hold x 30-40 secondsB. Three sets for max reps/calories of:60 Seconds of Renegade Rows (push-up, row left, row right)60 Seconds of Strict Handstand Push-ups or L-Seated Dumbbell Presses60 Seconds of Rowing or Skiing (for Calories)Rest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets) of:Slow Pull Snatch + Snatch(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch at normal speed)*Sets 1-2 – @ 65-70% of 1-RM Snatch*Sets 3-4 – @ 70-75% of 1-RM Snatch*Sets 5-6 – @ 75-80% of 1-RM Snatch*Sets 7-8 – @ 80+% of 1-RM SnatchB. Three sets for max reps/calories of:60 Seconds of Strict Pull-ups (any grip)60 Seconds of Strict Handstand Push-ups60 Seconds of Rowing or Skiing (for Calories)Rest 60 seconds

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets