Wednesday 12.6.2023

“FITNESS” & “PERFORMANCE”

A. Movement Prep
Complete as many quality rounds and reps as possible in 9 minutes of:
6 Yoga Push-ups
9 Single Leg Glute Bridges each leg
12 Banded Pass Throughs
15 Lateral X-Band Steps each direction

B. Strength Work

Four sets of:
Deadlift x 6 reps @ 21X1
Rest 2-3 minutes

A good goal for loading would be 70-75% of your 1-RM Deadlift (or simply 3-5% heavier than last week). Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

C. "Performance" Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
48 Double-Unders
16 Alternating Dumbbell Snatches (50/35 lbs)
12 Toes to Bar

OR

"Fitness" Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Ski or Echo Bike
12 Alternating Dumbbell Snatches
12 Plank Walk-Ups

Cooldown
One to Two sets of:
Child's Pose Lat Stretch x 30-40 seconds each side
Seated Pike Stretch x 40-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles