Friday 12.8.2023

“FITNESS”

A. Three sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Russian Kettlebell Swings x 16-20 reps
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 30 seconds
Band Pull Aparts x 20-25 reps
Rest 60 seconds

B. Three sets for max reps of:
60 seconds of Dumbbell Hang Power Cleans
60 seconds of Dumbbell Box Walk-Overs or Dumbbell Step Ups
60 seconds of Strict Handstand Push-ups or Dumbbell Z-Presses
60 seconds of Burpees
Rest 60 seconds

Cooldown
"FYF" and stretches of choice

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Push Jerk + Split Jerk

Build in load to today's heavy complex.

B. Three sets for max reps of:
60 seconds of Ground to Overhead (135/93 lb)
60 seconds of Dumbbell Box Walk-Overs
60 seconds of Strict Handstand Push-ups
60 seconds of Bar-Facing Burpees
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles

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Saturday 12.9.2023

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Thursday 12.7.2023