Thursday 7.7.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Strict Overhead Press x 6 reps @31X1
Rest 45 seconds
Dumbbell Elbowing Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Tempo Push-ups x 10-15 reps @ 1111 (add a weight on your back if these are easy for you, or work Ring or Stationary Dips)
Rest 45 seconds
Feet Elevated Side Plank x 30 seconds each side
Rest 45 seconds

*If you don't have the mobility to press the Barbell overhead, use Dumbbells here, or perform a Single Arm Landmine Press

B. Against a 5-minute clock, complete:
5.10.15.20...
Calorie Row
Abmat Sit-Ups

Rest 2 minutes, then...

C. Against a 5-minute clock, complete:
5.10.15.20....
Calorie Bike Erg
Ball Slams

Rest 2 minutes, then...

D. Against a 5-minute clock, complete:
5.10.15.20....
Calorie Ski Erg
Double-Unders (x3; so 15.30.45...)

*Parts B, C, and D can be completed in any order

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)