Wednesday 6.22.2022

“FITNESS”

A. Complete as many rounds and reps as possible in 12 minutes, with focus on movement quality, of:
2-3 Wall Climbs (slow and controlled -- hold the top position for 3-5 seconds on each rep)
8-10 Alternating Cossack Squats @ 21X1
120-ft Filly Carry (switch sides at 60ft)
12-15 Banded Face Pulls @ 21X1

B. Every 90 seconds, for 18 minutes (6 sets of each):
Station 1 -- 15/12 Calorie Echo Bike
Station 2 -- 12 Heavy Kettlebell Swings + 6 Burpees

Record times for each interval; goal is speed and consistency.

C. (Optional) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 -- 20-25 Second Side Plank Hold each side
Minute 2 -- 20-25 Second Single Leg Glute Bridge Hold each side

"PERFORMANCE"

A. Take 12 minutes to build to todays heavy...
Hang Snatch + Snatch

You can drop the bar and reset between each lift

B. Every 90 seconds, for 18 minutes (6 sets of each):
Station 1 -- 15/12 Calorie Echo Bike
Station 2 -- 6 Hang Power Cleans (155/103 lb) + 6 Box Jump-Overs (24/20") + 6 Burpees

Record times for each interval; goal is speed and consistency.

C. (Optional) Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 -- 20-25 Second Side Plank Hold each side
Minute 2 -- 20-25 Second Single Leg Glute Bridge Hold each side

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).