Friday 6.28.2024

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Romanian Deadlift x 6-8 reps @ 30X0
Station 2 – Tall Box Jumps x 4-6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-35 seconds to complete your reps if done properly)
Station 3 – Ring Rows x 10-12 reps @ 20X0
Station 4 – Hollow Hold x 20-30 seconds

Use your rest period after your Hollow Hold to adjust the loading on the Romanian Deadlift

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Renegade Rows (Push-up + Row Left + Row Right = 1 rep)
20 Walking Lunges
100 Meter Run

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch Lift-Off + Snatch Pull + Snatch
(pause 2 seconds at mid patella on the lift-off; on the Snatch pull, focus on hip contact and upward extension with the legs)

Build from approximately 50% to today’s heavy. If you miss, reduce the load and repeat that set.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges (unweighted)
10 Chest-to-Bar Pull-ups (or 5-7 Strict Pull-ups)

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).