Thursday 10.26.2023

*Coach’s Notes: We are going to start adding a couple of cooldown movements to each day’s programming, that can be completed with the class (if there’s time), or on your own after class is over. Nothing crazy here, just 3-5 minutes of focused mobility that is based around recovering from the day’s exercises.

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Bench Press x 6 reps @ 30X0
Rest 2 minutes
Set 1 — 6 reps @ 30X0 RPE 6/10
Set 2 — 6 reps @ 30X0 RPE 8/10
Set 3 — 6 reps @ 30X0 RPE 9/10
Set 4 — Max Reps @ 20X0 using 75-80% of Set 3 weight

Perform 1 warm-up set of 8-10 reps prior to starting your first working set.

B. Two or Three sets of:
Dumbbell Front Raises x 12-15 reps @ 2010
Rest 45 seconds
Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 45 seconds

C. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
15/12 Calories of Echo Bike
120ft Farmer’s Carry

As soon as the Echo Bike is available, the next teammate jumps on and starts their 15/12 Calories

Cooldown
One or Two sets of:
Shoulder Extenson Stretch on Floor x 40-60 seconds
Kneeling Triceps Stretch x 30 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski