Tuesday 12.12.2023

*Coach’s Notes:

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch + Power Snatch + Overhead Squat

Build in load over the 8 sets, keeping a focus on balanced weight distribution, especially on the Overhead Squat

OR

Take 10-12 minutes to cycle through the following movements...
3 Half Turkish Get Ups each arm
6 Goblet Lateral Squats each leg
9 Single Arm Russian Kettlebell Swings each arm
12 Reverse Snow Angels (perform these slow and controlled)
*Rest as needed between movements and sets, and use the heaviest Kettlebell you can manage here (with good movement throughout)

B. Two sets of:
Single Leg Romanian Deadlift w/KBs or DBs x 8-10 reps each leg @ 3010 (hold one or two weights here)
Rest as needed
Supinated Grip Band Pull Aparts x 16-20 reps
Rest a needed

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 150ft Farmers Carry
Minute 2 — 6/5 Calorie Echo Bike SPRINT
Minute 3 — 15-20 Second Side Plank or Star Plank Each Side

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds