Monday 3.27.2023

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Station 2 – Tall Kneeling Band Pull Aparts x 12-15 reps @ 20X0
Station 3 – Dumbbell Z-Press x 8-10 reps @ 20X1
Station 4 – Tall Box Jumps x 5 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; it should take about 25-30 seconds to complete your 5 reps if done properly)

B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals at each station:
Minute 1 – Rowing (for calories)
Minute 2 – Wall Walks or Inchworms
Minute 3 – Strict Pull-ups
Minute 4 – 30-Second Hollow Hold
(use the 30 seconds after your Hollow Hold to note number of cals/reps achieved in the first 3 stations)

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch (above the knee) + Hang Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

The goal here is solid technique throughout. Start at about 60% of your 1-RM Snatch. Build from your sets from 3.6.2023 if able.

B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals at each station:
Minute 1 – Rowing (for calories)
Minute 2 – Wall Walks
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Hollow Hold
(use the 30 seconds after your Hollow Hold to note number of cals/reps achieved in the first 3 stations)

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets