Monday 10.24.2022

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 2 Turkish Get Ups each arm
Minute 2 — 6-8 Single Arm Kettlebell Swings each arm
Minute 3 — 12-16 Plank Kettlebell Drag Throughs

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Station 1 — Left Leg Bulgarian Split Squat x 6 reps @ 30X1
Station 2 — Right Leg Bulgarian Split Squat x 6 reps @ 30X1
Station 3 — Strict Pull-ups x Max Reps in 40 seconds

*If you established an 8-RM Bulgarian Split Squat on 10.14.2022, try to use at least 90% (or more) of that for all of today's working sets.

C. “PUMP” Conditioning

For quality:
20-16-12-8-4
Abmat Sit-Ups or Dumbbell Weighted Sit-Ups
Goblet Curtsy Lunges

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Overhead Squat + Snatch @ 65-75%

*Goal is great technique throughout. Only build up from the suggested percentages if your movement is flawless.

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Station 1 — Left Leg Bulgarian Split Squat x 6 reps @ 30X1
Station 2 — Right Leg Bulgarian Split Squat x 6 reps @ 30X1
Station 3 — Strict Pull-ups x Max Reps in 40 seconds

*If you established an 8-RM Bulgarian Split Squat on 10.14.2022, try to use at least 90% (or more) of that for all of today's working sets.

C. Sprint Chipper Conditioining

For time:
16-12-8-4
Alternating Single Arm Devil's Press (50/35 lb)
Single Dumbbell Box Step-Over (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time