Monday 8.28.2023

“FITNESS”

A. Three sets of:
Hand Supported Single Leg Dumbbell or Kettlebell Romanian Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds
Seated Filly Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 2111
Rest 30 seconds
Plank Hold from Elbows x 40-60 seconds
Rest 60-90 seconds

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 10-15 Wall Balls
Minute 2 — 15-20 Russian Kettlebell Swings
Minute 3 — 30 Second Ski or Row @ max effort

“PERFORMANCE”

A. Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 5 Power Cleans @75-80% of 1-RM Power Clean
Minute 2 — 15 Wall Balls
Minute 3 — 45-60 Double-Unders

*Adjust the loading on the Power Cleans as needed to make this workout challenging. If you want an extra push, try using a heavier Wall Ball than you normally would.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets