Wednesday 3.6.2024

“FITNESS”

A. Three sets of:
Wall Walks x 2-4 reps (slow and controlled — hold for 3-5 seconds at the top of each rep)
Rest 30 seconds
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X1
Rest 30 seconds
Kettlebell or Dumbbell Side Plank x 20-30 seconds each side
Rest 30 seconds
Double-Under or Jump Rope Practice x 40-60 seconds
Rest 30 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 1 rep

then....

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (from just above the knee) x 1 rep

Build in load over the 10 sets to today's heavy Hang Snatch.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
300 Meter Row
24 Wall Balls
180-ft Sandbag Carry
12 Calorie Echo Bike

Divide the reps, meters, and calories between partners however you’d like; try to make quick transitions, and blast out as many rounds as you can in the timeframe.

Cooldown
Passive Hang x 30-40 seconds
Pigeon Stretch x 40-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible