Wednesday 3.30.2022

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 30-40 seconds
(against a wall, freestanding, or HS walking)
Minute 2 – Roll to Candlestick or Roll to Pistol x 6-8 reps
Minute 3 – Double-Unders or Jump Rope Practice x 30-40 seconds
(if you are very proficient, don't go 40 seconds straight -- this should not be a max effort)

B. Every 8 minutes, for 24 minutes (3 sets):
12 Box Jumps (step down -- 24/20")
10 Power Cleans (135/93 lb)
8 Burpees
120-ft Sandbag Carry (150/100 lb)
8 Burpees
10 Power Cleans
12 Box Jumps (step down)

*Choose a weight for the Power Cleans that allows you to finish your 10 reps in 60 seconds or less each time through. Those that are newer to the Barbell can sub 16 Russian Kettlebell Swings here (moderate weight — full extension of the legs and hips).

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effortt