Monday 1.22.2024

“FITNESS”

A. Three sets of:
Supinated Grip Barbell Bent Over Row x 6-8 reps @ 21X0
Rest 30 seconds
Tempo Goblet Squat x 4-6 reps @ 33X1
Rest 30 seconds
Russian Kettlebell Swing x 12-15 reps
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60-90 seconds

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 4-8 Strict Pull-ups or 3-5 Pull-up Negatives
Minute 2 — 12-16 Weighted Walking Lunges (Front Rack or Farmer's Hold)
Minute 3 — 8-12 Burpees
Minute 4 — 30 Second Row (for Calories)

Cooldown
Half Kneeling Hip Flexor Stretch x 30-40 seconds each side
Childs Pose Lat Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(resst 10 seconds between singles)

Build from approximately over the course of the eight sets from 65-70%, to today’s heavy double.

B. Every minute, on the minute, for 16 minutes (4 sets):
MInute 1 — 4-6 Bar or Ring Muscle-Ups or 6-8 Chest-to-Bar Pull-ups
Minute 2 — 12-16 Dual Kettlebell Front Rack Walking Lunges
Minute 3 — 8-12 Burpees
Minute 4 — 30 Second Row (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds