Strength
Every minute on the minute for 10:00:
- 3 Power Cleans from position 2
Same weight across sets.
If you do not have a barbell perform:
- 10 Kettlebell Swings
Notes
Today’s strength is power cleans. At the top of each minute, you will perform 3 power cleans from position 2 (above the knee). Before the clock starts, you will warm up to a challenging, but doable weight for all 30 reps and use that weight for all 10 minutes.
If you do not have a barbell, grab a heavy kettlebell and perform 10 swings at the top of every minute.
Conditioning
For time
- 50/40 Calories
- 5 Wall Walks
- 20 Toes to Bar or sit Ups
- 50 Kettlebell Swings
- 20 Toes to Bar or Sit Ups
- 5 Wall Walks
- 50/40 Calories
18:00 time cap
Notes
Today’s conditioning is for time. Your score will be your time to complete all the reps or the number of reps you finish in the 18:00 time cap.
The calories should take no longer than 4:00 to complete each set. Adjust the number of calories as needed. If you do not have access to a machine, substitute a 600m run.
The wall walks should be completed in 2:00 or less each set. Adjust the number of reps or the height to which you walk up the wall.
The toes to bar should take no more than 3 sets to complete each time. Adjust the number of reps or perform knee raises. If you do not have access to a pull up bar, perform sit ups.
The kettlebell swings should take no more than 3 sets to complete. It should not be a heavy weight. Adjust the weight accordingly.
Track Workout
3x (600m at mile pace + :09, rest 1:30)
Rest 5:00
3x (200m at mile pace, rest 1:30)
Rest 5:00
3x (500m at mile pace + :05, rest 1:30)
Rest 5:00
3x (200m at mile pace – :15, rest 1:30)