Thursday 7.25.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Standing Barbell Strict Press or Dumbbell Strict Press x 6 reps
*Set 1 - 5 reps @ 21X1 RPE 6/10
*Set 2 - 5 reps @ 21X1 RPE 8/10
*Set 3 - 5 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

The reps have decreased this week from last week (7.16.2024); try to increase the loading on each set from that session.

If you are newer to lifting, increase the rep range to 6-8 each set, and only add weight if you are maintaining great range of motion and tempo.

B. Two or Three sets (10 minutes) of:
Single Arm Glute Bridge Dumbbell Floor Press x 6-8 reps each arm @ 20X0
Rest 30 seconds
Kettlebell Hamstring March x 10-12 reps (5-6/leg) @ 3010
Rest 60-90 seconds

C. In teams of two, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
12 V-Ups
12 Ball Slams
12/10 Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first