Monday 3.23.2022

“FITNESS”

A. Three sets of:
Turkish Get Up x 2-3 reps each arm
Rest 45 seconds
Tall Box Jump x 6-8 reps
(jump and land as high as possible, regardless of box height, stepping down and taking time to reset between each rep; if done properly, 8 reps should take you at least 40 seconds to complete)
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

B. Thirty rounds for time:
1 Devil's Press
2 Dumbbell Push Presses
3 Air Squats

“PERFORMANCE”

A. Five sets of:
Power Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Build in load to today's heavy triple. Try to improve upon your heaviest sets from 5.13.2022

B. Thirty rounds for time of:
1 Strict Handstand Push-up
2 Power Cleans (135/93 lb)
3 Wall Balls (20/14 lb)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets