Monday 10.21.2024

“FITNESS”

A. Three sets of:
Staggered Stance Romanian Deadlift x 6-8 reps each leg @ 3010 (perform with Kettlebells, Dumbbells, or a Barbell)
Rest 30 seconds
Tall Kneeling Single Arm Arnold Press x 8-10 reps each arm @ 21X1
Rest 30 seconds
Weighted Flutter Kicks x 30-40 seconds
Rest 60-90 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Clean + Clean + Jerk

Build in load over as technique allows, with your final sets being an 8/10 RPE. The Hang Clean and Clean should be performed as full Squat Cleans.

B. Complete as many rounds and reps as possible in 14 minutes of:
7 Single Arm Dumbbell Snatches Left Arm
7 Single Arm Dumbbell Snatches Right Arm
35 Double-Unders
14/12 Calorie Row, Ski, or Bike

Your goal is to sustain a steady pace for the entire 14-minute interval. Choose a weight for your Dumbbell that will feel moderate at first, but get challenging toward the end.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles