Thursday 11.11.2021

Nov 10

*Sweatshirt Pre-Sale is going on NOW. Check them out here!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Minute 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Minute 2 – Supine Ring Rows x 10-12 reps @ 2011
Minute 3 – Banded Pallof Press x 8-10 reps Left Side @ 1111
Minute 4 – Banded Pallof Press x 8-10 reps Right Side @ 1111

Parts B & C: Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Halting Snatch Deadlift + Snatch Pull + Power Snatch

*Technique! Keep all of these sets at 50-70% of your 1-RM Snatch (ie. LIGHT); the focus here is to solidify your positioning as you pull the bar from the floor, keeping the chest up, and not allowing your weight to shift forward. Only add weight if your mechanics and speed are good.

B. Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 — Left Leg Single Leg Hip Thrust x 8-10 reps @20X1
(elevate the shoulders on a bench; load with a Dumbbell on the hip if able here)
Minute 2 — Right Leg Single Leg Hip Thrust x 8-10 reps @20X1
Minute 3 — Reverse Snow Angels x 12-15 reps (slow and controlled)
Minute 4 — Russian Twists x 20-30 reps

C. In teams of three, alternate to complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Dumbbell Snatches
90-ft Shuttle Sprint (15-ft down and back, 30-ft down and back)

*Alternate option: Sprint 150 Meters on the Ski Erg in place of the Snatches and Shuttle Run.