Monday 3.25.2024

Mar 24

“FITNESS”

A. Three sets of:
Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Alternating Goblet Cossack Squats x 10-12 reps (5-6/side) @ 20X0
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 30 seconds
Glute Bridge March x 16-20 reps (8-10/side)
(keep the core braced, and don't allow the pelvis to tilt as you alternate raising each leg off the floor)
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM Snatch and build over the course of the 8 sets to something heavy for today. If you are feeling strong, go for a new 1-RM.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 9 minutes of:
1-2 Bar Muscle-Ups or 2-3 Strict Pull-ups
60-ft Dual Kettlebell Front Rack Carry
9 V-Ups or Tuck-Ups

Immediately followed by...

In teams of two, switch every 30 seconds to Echo Bike for as many calories as possible in 6 minutes.