Monday 8.12.2024

*Program note: This week is a transition week into our next training cycle, which starts Monday, August 19th. Use this week to recover a bit from the last couple of (heavier) weeks, and have some fun exploring different movements!

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — 4 Single Arm Dumbbell Hang Power Cleans Left Arm + 4 Single Arm Dumbbell Front Squats Left Arm + 4 Single Arm Dumbbell Push Presses Left Arm
Minute 2 — 4 Single Arm Dumbbell Hang Power Cleans Right Arm + 4 Single Arm Dumbbell Front Squats Right Arm + 4 Single Arm Dumbbell Push Presses Right Arm
Minute 3 — 4 Tall Box Jumps (step down and reset between each rep) or 4 Russian Step Ups each leg

Build in load on the Dumbbell as you see fit, and add height to the box as you get warmed up.

B. Three working sets of:
Front Rack Barbell or Kettlebell Split Squat x 6 reps each leg @ 30X1
Rest 60 seconds
Three Point Single Arm Dumbbell Row x 8 reps each arm @ 30X0
Rest 60 seconds

Perform 1 warm-up set, then aim to perform all of your working sets at a 7-8/10 RPE.

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Toes to Bar
7 Push-ups
11 Air Squats

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute