Thursday 1.19.2023

*Big props to our Full Rangers that threw down in the Wodapalooza Gauntlet this past weekend in Miami!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Strict Barbell or Dumbbell Shoulder Press x 5-6 reps @ 21X1
(goal is to increase from the loads you used on 1.9.2023, if you completed them; be strict on the tempo here!)
Rest 15 seconds
Dumbbell Bent Over Reverse Flies x 8-10 reps @ 2010
Rest 15 seconds
Kettlebell Horn Bicep Curl x 10-12 reps @ 2011
Rest 60-90 seconds

B. Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (75m Ski, 150m Row, 200m Bike, for example)

“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