Wednesday 9.4.2024

“FITNESS”

A. Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 6-8 Single Arm Dumbbell Hang Power Snatch (Left Arm) + 8-10 Single Arm Front Rack Walking Lunges (Left Side)
Minute 2 — 6-8 Single Arm Dumbbell Hang Power Snatch (Right Arm) + 8-10 Single Arm Front Rack Walking Lunges (Right Side)
Minute 3 — 20-25 Second Side Plank each side
Minute 4 — 4-6 Broad Jumps for max distance (or 30-40 Second Wall Sit)

B. Every 2:30, for 10 minutes (4 sets):
Sumo Deadlift x 6 reps @ 21X1 - RPE 7-8

*Perform 1-2 warm-up sets to find a suitable working weight, then keep the weight (roughly) the same for all four working sets. Try to increase loading from last week (8.26.2024)

C. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 — 6/5 Calorie Echo Bike Sprint
Minute 2 — 10 Russian Kettlebell Swings + 10 Kettlebell Offset Push-ups (5 each arm) or Push-ups

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (mid thigh) + Snatch
Sets 1-2: 55-65%
Sets 3-4: 65-75%
Sets 5-6: 75-80%
Sets 7-8: 80-85%

B. & C. Same as "Fitness"

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets