Thursday 1.18.2024

*Schedule Note: There is no 6:30pm Class this evening!

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 20X1
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 8-10 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Curls x 12-16 reps @ 20X0
Rest 30 seconds
Side Plank Hold x 30 seconds each side
Rest 60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Push Press x 3 reps

Immediately followed by….

Every 90 seconds, for 6 minutes (4 sets):
Push Jerk x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Split Jerk x 1 rep

Start out light (50-60% of Push Press), and build over the course of the 12 sets.

B. Three sets for max reps/calories of:
60 Seconds of Strict Handstand Push-ups (or Alternating Dumbbell Z-Presses)
60 Seconds of Bike Erg (for Calories) or Echo Bike
60 Seconds of Alternating Single Arm Devil's Presses
60 Seconds of Ski Erg (for Calories) or Rowing
Rest 60 seconds

“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