Tuesday 6.29.2021

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Romanian Deadlift x 6 reps @ 3111
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Band Pull Aparts x 20-25 reps
Station 4 – Plank Walk-Ups x 30 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Knees to Elbows (or Hanging Knee Raises) @1111
9 Burpee Box Jump or Step-Overs
15/12 Calories of Echo Bike or 21/15 Calorie Bike Erg

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch Lift-Off + Snatch Pull + Hang Snatch
(pause 2 seconds at mid patella on the lift-off; on the Snatch pull, focus on hip contact and upward extension with the legs)

Build from approximately 50% to today’s heavy. If you miss, reduce the load and repeat that set.

B. Complete as many rounds and reps as possible in 12 minutes of:
45 Double-Unders
12 Pull-Ups
9 Burpee Box Jump-Overs (24″/20″)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here