Friday 11.8.2024

“FITNESS”

A. Three or four sets of:
Goblet or Dual Kettlebell Front Rack Walking Lunges x 12-16 reps (6-8 each leg) @ 2010
Rest 30 seconds
Three Point Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Strict Hanging Knee Tuck x 10-12 reps @ 11X0
(hold a DB between your feet if these are easy)
Rest 60 seconds

B. Ten rounds for time of:
2 Dual Dumbbell Hang Power Clean + Push Presses
4 Burpees
6/5 Calorie Echo Bike

*Compare to 7.21.2023

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Hang Clean + Clean + Jerk

Build in load over as technique allows, with your final sets being an 8/10 RPE. You may drop the bar and reset between the Hang Clean and the Clean.

If you performed last week's complex (10.30.2024), see if you can build a little heavier than you did then.

B. "California Dreamin'" (courtesy NCFit)
20 rounds for time of:
1 Power Clean & Jerk (185/133 lb)
2 Bar-Facing Burpees
3 Toes to Bar

Compare to 7.21.2023

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds