“FITNESS”
A. Three sets of:
Half Turkish Get Up x 3-4 reps each arm
Rest 45 seconds
Stagger Stance Single KB Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 45 seconds
B. Same as "Performance"
“PERFORMANCE”
A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (from the knee) x 1 rep
Start at something light, and build in load over the 8 sets to a heavy single for today.
B. Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Bike Erg
6 Power Snatches (95/63 lb) or Single Arm Dumbbell Snatches
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Ski
6 Box Jumps or Cobra Step-Ups
Rest 2 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Row
6 Burpees
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
