Monday 7.11.2022

“FITNESS”

A. Every minute, on the minute, for 20 minutes (10 sets of each):
Minute 1 — Front Squat x 5 reps @ 30X0
Minute 2 — Hanging Medball Hamstring Curls x 5-7 reps @2111

Take 5-8 minutes prior to Part A building to a decent load on the Front Squat, then try to use that same weight across all of your working sets.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Dumbbell Goblet Reverse Lunges
10 Plank Walk-Ups

C. (Optional Extra Credit): Two sets of:
30-40 Second Couch Stretch each leg
20-30 Supinated Band Pull Aparts

“PERFORMANCE”

A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Clean x 1.1.1.1 @70-80% of 1-RM
(rest 10 seconds between singles)
Station 2 – 45-60 Seconds of Strict Handstand Push-ups @ 20X1 tempo (or Negative Only HSPUs)

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Dumbbell Goblet Reverse Lunges
10 Plank Walk-Ups

Challenge yourself by choosing a heavier Dumbbell here, and grind it out with a focus on great movement and range of motion.

C. (Optional Extra Credit): Two sets of:
30-40 Second Couch Stretch each leg
20-30 Supinated Band Pull Aparts

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).