I’m a bit under the weather so I’ve decided to move my Tuesday HIIT class to Wednesday instead to give me an extra day to recover and get my energy back. Hope to see you then! -Coach K
A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold
B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run
A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Build to 85-90% of your 1-RM Snatch, and then…
For time:
15 Snatches @ 85% of your 1-RM
*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.
C. Take 15-20 minutes to find your 10-RM Back Squat
*Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will be an appropriate challenge for 10 unbroken reps.