Tuesday 5.23.2023

*Coach’s Notes: Be sure to take some time to warm up to a decently heavy Power Clean prior to taking on today’s intervals; if you are completing Kettlebell Swings instead, use this prep time to work on glute and core activation, as well as opening up the shoulders and hips.

The goal is to have at least 45 seconds to complete reps on each interval, so scale back the distances on the Row or Run if necessary to achieve this.

“FITNESS” & “PERFORMANCE”

A. Against a 3-minute running clock, complete:
500 Meter Row or Ski
Max Reps of Burpee Box Jump-Overs

Rest 2 minutes, then…

B. Against a 3-minute running clock, complete:
400 Meter Run
Max Reps of Power Cleans (185/133 lbs) or Kettlebell Swings

Rest 2 minutes, then…

Repeat for a total of THREE SETS of each couplet (30 minutes total — 18 minutes of work).

*Compare to 6.23.2021

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets