Monday 8.8.2022

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Kettlebell Front Racked Reverse Lunges x 12-16 reps (alternating) @ 2010
Station 2 – Plank Walk-Ups x 10-12 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps @ 21X1 (Left)
Station 4 – Single-Arm Dumbbell Row x 8 reps @ 21X1 (Right)
Station 5 – Banded Glute Bridges x 20-25 reps @ 10X0

B. Every 4 minutes, for 16 minutes (4 sets) for times:
24/18 Calories of Echo Bike
24 Kettlebell Swings

Each set should take no more than 3 minutes (with the Bike portion taking 2 minutes or less).

C. Two or Three sets of:
Adduction Bias Side Plank x 20-30 seconds each side (see a scaled version here)
Dumbbell External Rotations x 8-10 each arm @ 3010

“PERFORMANCE”

A. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

B. Every 4 minutes, for 16 minutes (4 sets) for times:
24/18 Calories of Echo Bike
8 Power Snatches (135/93 lbs)

Each set should take no more than 3 minutes (with the Bike portion taking 2 minutes or less).

If you can confidently and consistently Snatch over 200 (for men), or 135 (for women), consider scaling the weight up to 155/103 lb here.

C. Two or Three sets of:
Adductor Bias Side Plank x 20-30 seconds each side
Dumbbell External Rotations x 8-10 each arm @ 3010

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible