Thursday 1.4.2024

“FITNESS” & “PERFORMANCE”

A. Skill Work
Every 75 seconds, for 11:15 (3 sets of each):
Minute 1 – Handstand Hold Work x 30-45 seconds
(against a wall, freestanding, or HS walking)
Minute 2 – Double-Unders or Jump Rope Practice x 30-45 seconds
(this should be skill work, not a max effort)
Minute 3 – Hollow Hold/Hollow Rock x 30-45 seconds

B. Conditioning Intervals
Every 4 minutes, for 24 minutes (6 sets):
200/160 Meter Row
8 Alternating Dumbbell Snatches
16/12 Calorie Echo Bike
6 Burpees

Adjust the distances and/or reps such that you get at least 60 seconds of rest between sets. Choose a weight on the Dumbbell Snatch that you can cycle for unbroken reps throughout.

Cooldown
One to two sets of:
Twisted Cross x 30-40 seconds each side
Childs Pose Reach Through (or "Thread the Needle") x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.