Wednesday 12.29.2021

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Station 1 -- Supinated Grip Barbell Bent Over Row x 6-8 reps @ 31X0
Station 2 -- Tall Box Jumps x 4-6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 -- Banded Glute Bridges x 20-25 reps @ 10X0

Parts B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1.1.1 @ 60-80% of your 1-RM Power Clean
Rest 10 seconds b/t singles

*Goal is consistent speed and technique across all reps and sets. Build as able over the 6 sets.

B. Every minute, for 8 minutes (2 sets of each):
Station 1 -- Goblet Split Squat x 12-15 reps Left Leg Forward @ 2010
Station 2 -- Goblet Split Squat x 12-15 reps Right Leg Forward @ 2010
Station 3 -- Side Plank Banded Row x 10-12 reps Left Side @ 2011
Station 4 -- Side Plank Banded Row x 10-12 reps Right Side @ 2011

*Note that neither foot is elevated on the Split Squats — focus on going straight down and up, and extending the front leg at the top of each rep.

C. Ski Relay: In teams of three, switch every 150/120 Meters to Ski for as many meters as possible in 12 minutes.

*If you don’t have a team of 3, perform your 150/120 Meters as a high effort sprint, and go every 90-120 seconds.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):

200 Meter Row or Run

400/300 Meter Bike Erg

200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.