Tuesday 9.27.2022

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated Grip Bent-Over Barbell Row x 6-8 reps @ 21X1
Station 2 – Prone Banded Hamstring Curls x 12-15 reps @ 1010
Station 3 – Superman Punches x 30-40 seconds
Station 4 – L-Sit or Tuck Sit x 20-30 seconds
(accumulate time with 5-10s on, 5-10s off)

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs or Step-Overs
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Kettlebell Swings

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch Pull + High Hang Snatch + Hang Snatch from Below the Knee

Focus on solid positions and bar speed on all of your reps. Build from 50% to something heavy, but technically sound.

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs (24/20")
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Power Cleans (95/63 lb)

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)