Wednesday 9.21.2022

“FITNESS”

A. Four sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 20X1
Rest 45 seconds
Side Plank Hold x 30-40 seconds each side
Rest 45 seconds

B. Same as "Performance"

OR

Three rounds, not for time (14-18 minutes), of:
20 Dumbbell Romanian Deadlifts @ 2010
20 Alternating Reverse Lunges with Dumbbells
20 Bicycle Crunches with 1-second pause at top of each
20 Plank Dumbbell Drag Throughs
20 Single-Arm Dumbbell Push Presses (hold non-working arm in front-racked position)

Rest as needed between exercises and sets

“PERFORMANCE”

A. Seven sets of:

Deadlift
*Set 1 – 10 reps @ 55%
*Set 2 – 8 reps @ 65%
*Set 3 – 6 reps @ 70%
*Set 4 – 4 reps @ 75-80%
*Sets 5-7 – 2 reps @ 80-85%
Rest as needed

B. Sprint Work
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 -- 8-12 Alternating Dumbbell Snatches (as heavy as possible)
Minute 2 -- 120ft Dual Kettlebell Front Rack Carry
Minute 3 -- 12/10 Calorie Echo Bike Sprint
Minute 4 -- Rest

*Use the first station to work on cycling a heavier Dumbbell than you might be accustomed to using in conditioning workouts. If you are able to get 12 reps with ease, go up in load on the next set.
*The Echo Bike portion should be approaching a max effort sprint -- you will have ample time to recover after each set, so push the pace, and see how fast you can achieve 12/10 Calories!

“ENDURANCE (AKA SWEAT SESH)”

50-40-30-20-10
Row Cals
Ski Cals
Bike Cals