Tuesday 3.29.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Seated Strict Press x 6 reps*
Rest 45 seconds
Single Arm Dumbbell Row x 8 reps each arm
Rest 90 seconds

*Increase loading from 3.15.2022

B. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 1 Round of "Cindy"
Minute 2 — 200 Meter Run or Row (goal is 45 seconds or less)

*"Cindy" = 5 Pull-ups (Kipping or Strict) + 10 Push-ups + 15 Air Squats

Rest until the 12:00, then....

C. Four rounds for time of:
15 Push Presses (95/63 lb)
20 Sit-Ups

“Olympic Weightlifting”

Week 3 Day 2 (Optional):

A. Snatch Balance; 70%x3; 75%x3; 80%x3; 80%x3* (take these from a rack, if you haven’t been doing so already)
B. Power Clean + Power Jerk; 4-5 sets to build to a heavy 2+2 (not a true max, just something heavy based off how the prior weeks have felt)
C. Jerk Dip Squat; 90%x5, 95%x5, 100%x5, 105%x5
D. (Optional Accessory) 2-3 rounds of:
Dual KB Bottoms Up Rack Carry x 40-60 seconds
Depth Drop to Box Jump x 5 reps

*Increase BOLD weights if you feel good.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effortt