Friday 3.22.2024

“FITNESS”

A. Four sets of:
Goblet Squat or Dual Kettlebell Front Squat x 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell or Kettlebell Row x 8-10 reps @ 21X1
Rest 45 seconds
Plank Dumbbell or Kettlebell Drag Through x 12-16 reps
Rest 45 seconds

B. Against a 90-second clock, complete:
12 Alternating Dumbbell Snatches
12 Alternating Reverse Lunges w/Dumbbell in Goblet Hold
Max reps of Burpees in time remaining

Rest 90 seconds, and complete four sets for max reps.

“PERFORMANCE”

A. Four or Five sets of:
Front Squat x 3 reps @ 20X1
Rest 60 seconds
Pronated Grip Strict Weighted Pull-up x 3 reps @ 21X0
Rest 60 seconds

For both movements, start at a 6/10 effort for your first set, and build to an 8-9/10 for your final sets.
If you do not have Strict Pull-ups yet, complete 3-4 Negative Only Pull-ups with a 5-second lowering on each rep.

B. Against a 90-second clock, complete:
12 Alternating Dumbbell Snatches
12 Alternating Reverse Lunges w/Dumbbell in Goblet Hold
Max reps of Burpees Over the Dumbbell in Remaining Time

Rest 90 seconds, and complete four sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters (or Bike 1000m) @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters (or Bike 800m) @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters (or Bike 600m) @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters (or Bike 400m) @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters (or Bike 200m) @easy pace
Rest walk 5 minute between sets