Monday 11.14.2022
“FITNESS”
A. Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Band Pull Aparts x 15-20 reps @ 1010
Rest 30 seconds
Single Leg Hip Bridge x 10-12 reps each leg @ 3011
(elevate the front foot if able)
Rest 30 seconds
Superman Punches x 30-40 seconds
Rest 30 seconds
Prone Plank Hold x 40-60 seconds
Rest 60-90 seconds
B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
150-ft Farmers Carry (heavy, but unbroken)
30/20 Push-ups
*If you cannot complete the prescribed number of QUALITY Push-ups in the time allotted, accumulate as many reps as you can until the clock reaches the 4:30.
“PERFORMANCE”
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build over the 10 sets to today’s heavy double. You may drop the barbell and reset between reps.
B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
10 Strict Handstand Push-ups
10 Clean & Jerks (135/93 lb)
“ENDURANCE (AKA SWEAT SESH)”
Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski
Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.
