Tuesday 5.28.2024

“FITNESS”

A. Three sets of:
Alternating Goblet or Front-Racked Reverse Lunges x 12-16 reps @ 20X0
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Single Leg Glute Bridge x 10-12 reps each leg @ 2011
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60ft each arm
Rest 60 seconds

B. Every 3 minutes, for 18 minutes (6 sets):
300 Meter Run, Row, or Ski
12 Russian Kettlebell Swings
9 V-Ups

*You should be getting at least 30 seconds of rest between sets; if this is not the case, cut back the distance on the Run, Row, or Ski.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Build in load over the course of the 10 sets to today's heavy complex.

B. Every 3 minutes, for 18 minutes (6 sets):
300 Meter Run
9 Toes to Bar
6 Hang Power Cleans (115/73 lb)
3 Burpees

*You should be getting at least 30 seconds of rest between sets; if this is not the case, cut back the distance on the Run.

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.