Thursday 8.3.2023

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Push Press x 8 reps
Rest 2 minutes

Increase the loading from what you used last week (7.25.2023). If preferred, substitute Dumbbells or Kettlebells for the Barbell, and shoot for 8-12 reps each set.

B. Two quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 10-12 reps each arm @ 20X1
Rest 30 seconds
Star Plank x 20-30 seconds each side
Rest 30 seconds
Supinated Grip Band Pull Aparts x 15-20 reps
Rest 60 seconds

C. Conditioning
Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Row Sprint
10-15 Narrow Grip Push-ups
100ft Heavy Farmers Carry

*The time we are tracking here is the only the Row portion. Take your time completing the Push-ups and Carry, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)