Wednesday 7.31.2024

“FITNESS”

A. Three sets of:
Mixed Rack Kettlebell Overhead Carry x 150 feet (switch sides at 75 feet)
Rest 45 seconds
Hand Supported Single Leg Dumbbell Romanian Deadlift x 6-8 reps each leg @ 3010
Rest 45 seconds
Dumbbell Russian Step Up x 8-10 reps each leg (hold the top position for 1 second on each rep)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Calorie Row
9 Goblet Squats
11 V-Ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
7 Single Arm Hang Dumbbell Snatches Left Arm
14 Double-Unders (or Mountain Climbers)
7 Single Arm Hang Dumbbell Snatches Right Arm
14 Double-Unders

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Hang Clean (from the knee) + Jerk

Build in load over the course of the seven working sets to today's heavy.

B. Complete as many rounds and reps as possible in 7 minutes of:
3 Thrusters (115/73 lb)
5 Toes to Bar
7 Calorie Row

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
7 Single Arm Hang Dumbbell Snatches Left Arm
14 Double-Unders
7 Single Arm Hang Dumbbell Snatches Right Arm
14 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

**note cals for each station, and try to stay as consistent as possible