Wednesday 10.2.2024

“FITNESS”

A. Three sets of:
Single Leg Hip Thrust x 6-8 reps each leg @ 20X1
Rest 30 seconds
Single Arm Bottom’s Up Kettlebell Front Rack Carry x 100 feet each arm
Rest 30 seconds
Half Kneeling Banded Face Pulls x 10-12 reps each side @ 1010
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump Overs or Step-Overs
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Kettlebell Swings

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps
(rest 10-15 seconds between the two reps)

Suggested loading (by %): 60; 70; 75; 75-80; 80; 80-85; 85; 85+

B. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories of:
Station 1 – 30 Seconds of Ski Erg (for Calories)
Station 2 – 30 Seconds of Burpee Box Jump-Overs (24/20")
Station 3 – 30 Seconds of Bike Erg (for Calories)
Station 4 – 30 Seconds of Power Cleans (95/63 lb)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets