Wednesday 11.18.2020

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets):Station 1 – Dumbbell Suitcase Lateral Box Walk-Overs x 8-10 reps (hold two DBs as you complete these walk-overs, keeping your torso as upright as possible)Station 2 – 
Half Wall Climb Hold x 30-40 seconds (walk your feet up the wall until you are at approximately a 45-degree angle, then maintain a tight hollow-body position you as press your actively into the floor)Station 3 – Supinated Grip Bent Over Row x 10-12 reps @ 2111Station 4 – Double-Under Practice x 45-60 secondsB. Against a 9-minute clock:60/45 Calorie Row or Bike Ergfollowed by...As many rounds and reps as possible of:15 Ball Slams30 Walking Lunges (holding Slam Ball in a Bear Hug Hold)

"PERFORMANCE"

*For the 18 minutes of Snatch work outlined below, the goal is to increase loading ONLY if your technique feels good.A. Every minute, on the minute, for 4 minutes:High Hang Snatch x 2 reps @ 50-65%followed by...Every 90 seconds, for 6 minutes (4 sets)Hang Snatch (pause at mid-thigh) x 1 rep @65-75%followed by...Every 2 minutes, for 8 minutes (4 sets):3-Position Snatch @75-80%(1 Snatch from each starting position: high hang, mid-thigh, and then 2″ Below the Knee)B. Against a 9-minute clock:60/45 Calorie Echo Bikefollowed by...As many rounds and reps as possible of:15 Toes to Bar30 Walking Lunges w/DBs or KBs in Farmers Hold (RX: 24/16kg in each hand)

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes