Wednesday 4.5.2023

“FITNESS”

A. Three sets of:
Front-Racked KB or Goblet Cyclist Squats x 8-10 reps @ 4011
Rest 45 seconds
Single Arm Dumbbell or Kettlebell Row x 6-8 reps @ 21X0
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
40 Air Squats
30 Russian Kettlebell Swings
20/16 Calorie Echo Bike

*Divide the reps/cals between partners however you see fit.

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

then...

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean

*You may drop the bar and reset between your Hang Clean and your Clean from the floor.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of:
40 Air Squats
30 Power Cleans (115/73 lb)
20/16 Calorie Echo Bike

*Divide the reps/cals between partners however you see fit.

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row