Tuesday 9.12.2023

*Coach’s Notes: This week is intended to serve as a transition week into our next training cycle. If you’ve been hitting it hard for the past 8 weeks, consider lowering the weights and overall intensity here, so that your body (and mind) can recover.

Congrats to everyone that hit new PRs last week!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Seated Dumbbell Shoulder Press x 8-10 reps @ 21X1
Rest 45 seconds
Kettlebell Filly Carry x 200 feet (switch sides after 100ft)
Rest 45 seconds
Crush Grip Dumbbell Skull Crushers x 10-12 reps @ 21X1
Rest 45 seconds
Quadruped Dumbbell Pull Through x 6-8 reps each side (use the same DB as your Skull Crushers)
Rest 60-90 seconds

Aim to make all of your sets a 7/10 RPE.

B. In teams of two, complete as many rounds and reps as possible in 24 minutes of:
24 Calorie Row
18 Burpees
48 Double-Unders (or Lateral Line Hops)
36 Single Arm Dumbbell Push Presses (50/35 lb)

Divide the reps/calories between partners however you deem fit.

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.