Friday 12.13.2024

“FITNESS”

A. Four sets of:
Deadlift x 6 reps @ 21X1
Rest 30 seconds
Tempo Push-ups x 8-12 reps @ 11X1
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60ft each arm
Rest 60 seconds

B. In teams of two, with one partner working at a time, complete the following for max reps/calories:
3 Minutes of Alternating Hang Dumbbell Snatches
3 Minutes of Wall Balls
3 Minutes of Burpee Box Jump-Overs or Step-Overs
3 Minutes of Echo Bike or Bike Erg (for Calories)

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift
*Set 1 – 8 reps @ RPE 7
*Set 2 – 6 reps @ RPE 7
*Set 3 – 4 reps @ RPE 8
*Sets 4-6 – 3 reps @ RPE 8-9

B. In teams of two, with one partner working at a time, complete the following for max reps/calories:
3 Minutes of Power Cleans (135/93 lb)
3 Minutes of Wall Balls (20/14 lb)
3 Minutes of Burpee Box Jump-Overs or Step-Overs
3 Minutes of Echo Bike or Bike Erg (for Calories)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!