Wednesday 3.2.2022

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Front-Foot Elevated Split Squat (Knee Over Toes) x 8 reps @ 31X1 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 31X1 (Right)
Station 3 – Dumbbell Curls x 10 reps @ 2011
Station 4 – Front-Leaning Rest on Rings (or Floor) x 30-40 seconds
Station 5 – Banded Face Pulls x 12 reps @ 10X1

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Hang Clean from below the Knee

Start at 50% of your 1-RM Clean, and add load only if your technique is solid.

B. Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-ups (scale is 6 Single Arm Dumbbell Push Presses each arm)
12 Box Jumps (step down)
90-ft Sandbag Carry
36 Double-Unders (or 100 Meter Run)

C. (Optional Accessory) Two or Three sets of:
Copenhagen Side Plank x 15-25 seconds each side
Band Pull Aparts x 20-25 reps
Rest as needed between exercises

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds