Monday 7.8.2024

“FITNESS”

A. Take 12-15 minutes to cycle through the following, resting as needed:
6-8 Single Arm Kettlebell Push Presses each arm
8-10 Kettlebell Chainsaw Rows each arm
12-16 Kettlebell Goblet Walking Lunges (total)
14-20 Plank Kettlebell Pull Throughs

Choose a moderate-weight Kettlebell that allows for good movement throughout. If you don’t feel challenged halfway through, try moving up to the next size KB.

B. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs (or Step-Overs)
600/540 Meter Bike Erg
15 Kettlebell Swings
300/270 Meter Ski

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the Knee)

Let mechanics dictate the load, but focus should be on getting full extension of the hips, and keeping the bar close to the body.

B. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs (24/20")
600/540 Meter Bike Erg
12 Power Snatches (95/63 lb)
300/270 Meter Ski

*Compare to 6.28.2023

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets