Wednesday 10.20.2021

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Wall Climbs x 2-4 reps (slow and controlled)
Station 2 – Single Leg Glute Bridge (Left side) x 10-12 reps @ 2011
Station 3 – Single Leg Glute Bridge (Right side) x 10-12 reps @ 2011
Station 4 – Farmer’s Carry x 45 seconds (heavy!)
Station 5 – Banded Face Pulls x 10-12 reps @ 2011

B. Five rounds for time of:
300 Meter Run
12 Burpees
9/6 Strict Pull-ups

Compare to 11.24.2020

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch @ 55-75%
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. We are working on transitioning from the Hang Snatch to the Snatch, so focus on keeping your weight back and your chest up as you pull from the floor.

B. For time:
900 Meter Run
30 Burpees to Target (touch your pull-up bar)
30 Pull-Ups
600 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
300 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups

Compare to 11.24.2020

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike

Rest walk 2 minutes
x 4-5 sets (32-40 minutes)