Monday 9.9.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Barbell or Dual Kettlebell Bent Over Row x 6-8 reps @ 31X0
Minute 2 — Tall Box Jump or Depth Drop x 4-6 reps
Minute 3 — Tempo Push-ups x 10-12 reps @ 11X1 (add weight if these are easy for you)

*Perform 2-3 warm-up sets on the Bent Over Row to find a weight that is a solid 7-8/10 RPE for your working sets.

B. Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
6-8 Strict Hanging Knee Tucks @ 21X0
4-6 Single Arm Devil's Presses

C. Two sets of:
Star Plank or Side Plank x 20-30 seconds each side
Rest as needed
Supinated Grip Band Pull Aparts x 15-20 reps
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

Build in load from approximately 60% to today's heavy double

B. Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
8-12 Toes to Bar
4-6 Single Arm Devil's Presses

*Choose a rep count on the Toes to Bar that allows you to stay unbroken for the first 2-3 sets.

C. Two sets of:
Star Plank or Side Plank x 20-30 seconds each side
Rest as needed
Supinated Grip Band Pull Aparts x 15-20 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE