Monday 12.9.2024
“FITNESS”
A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — 6/side Stagger Stance Dumbbell Romanian Deadlift @ 30X0
Minute 2 — 16-20 Alternating Dumbbell Z-Press @ 20X0
Minute 3 — 30 Seconds of Double-Unders or Jump Rope Practice
B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 — 6-10 Strict Pull-ups @ 20X0
Minute 2 — 8-12 Alternating Goblet Box Step Ups
Minute 3 — 120-180 Meter Row (aiming for 30-40 seconds here)
Minute 4 — 30-Second Front Leaning Rest on Rings
*Track your times for the Row Sprint each set.
“PERFORMANCE”
A. Every minute, on the minute, for 12 minutes:
High Hang Snatch + Hang Snatch (from the knee)
Start out light, and build in load only as good mechanics allow. The bulk of your sets should be in the 7-8/10 RPE range (or 70-80% of your 1-RM)
B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 — 4-8 Bar Muscle-Ups or 6-10 Strict Pull-ups @ 20X0
Minute 2 — 6-8 Taller Box Jumps or 8-12 Goblet Step Ups
Minute 3 — 120-180 Meter Row (aiming for 30-40 seconds here)
Minute 4 — 30-Second Front Leaning Rest on Rings
*Track your times for the Row Sprint each set.
“ENDURANCE (AKA SWEAT SESH)”
30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds
*Use similar paces to two weeks ago, but with no break in the middle this time!
