Wednesday 1.26.2022

“FITNESS” & “PERFORMANCE”

A. Take 12-15 minutes to build to today's 3-RM Hang Snatch

-OR-

Three sets of:
Barbell Hip Thrust x 8-10 reps @ 21X1 (as heavy as able)
Rest 45 seconds
Alternating Cossack Squats x 12-16 reps @ 2011
Rest 45 seconds
Bottom's Up Kettlebell Carry x 75ft each arm
Rest 45 seconds

B. Three sets of:
Kettlebell or Dumbbell Suitcase Carry x 100ft each side
Rest as needed
L-Sit or Tuck Sit (on Parallettes or Rings) x 30-40 seconds (accumulated)
Rest as needed

C. Against a 12-minute clock, complete:
3 Hang Power Cleans (115/73 lb) (or Dumbbell Hang Power Cleans)
3 Box Jump Overs (24/20") (or Step-Overs)
3 Burpees
6 Hang Power Cleans
6 Box Jump-Overs
6 Burpees
...and so on, adding 3 reps each round

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min