Monday 10.23.2023

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Stagger Stance Romanian Deadlift x 6-8 reps @ 3010 (Left)
Minute 2 – Stagger Stance Romanian Deadlift x 6-8 reps @ 3010 (Right)
Minute 3 – Dumbbell Arnold Press x 8-10 reps @ 20X1
Minute 4 – Band Pull Aparts x 20-25 reps @ 1010
Minute 5 – Hollow Hold or Flutter Kicks x 30-40 seconds

The Stagger Stance Romanian Deadlift can be completed with a Barbell, Dumbbells, or Kettlebells. Perform 1-2 warm-up sets to find your working weights on this and the Arnold Press.

B. Five rounds for time of:
300 Meter Run
12 Burpees
9/6 Strict Pull-ups

Compare to 10.12.2022

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
High Hang Snatch + Hang Snatch (knee) + Snatch

*Build in load from 60% to something heavy for today, while maintaining good movement and bar speed throughout.

B. For time:
900 Meter Run
30 Burpees to Target (touch your pull-up bar)
30 Pull-Ups
600 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
300 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups

Compare to 10.12.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski