Monday 9.25.2023

“FITNESS”

A. Three or four sets, not for time, of:
4-6 Tall Box Jumps
6-8 Goblet Cossack Squats each leg
8-10 Ring Rows @ 2111
12-15 Turkish Sit-Ups w/plate

Work through each movement with as little rest as needed to maintain good mechanics. You will have 15 minutes to complete this work


B. "PUMP" Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-12...and so on, adding 2 reps each round
Crush Grip Dumbbell Curls
Dumbbell Goblet Stationary Lunges (step forward and drive back to standing)
Alternating Single Arm Dumbbell Plank Rows
Piked or Lying Leg Lift-Overs (Right + Left = 1)

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Snatch + Overhead Squat + Hang Snatch

Start at 50% of your 1-RM Snatch, and only build as good technique allows. Aim to perform the bulk of your sets in the 70-80% range.

B. Against a 12-minute clock, complete:
800 Meter Run or 1600 Meter Bike
followed by...
Complete as many rounds and reps as possible in remaining time of:
1-2-3-4-5-6...
Power Cleans (155/103 lb)
Bar-Facing Burpees

Compare to 3.10.2023

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski