Monday 10.30.2023

*Coach’s Notes: We are entering the last two weeks of this cycle, which means we will be intensifying into some max effort lifts! Today we will be testing our Single Arm Pressing strength, going for a 6-RM Seated DB Press. Take note of your best set, as well as any significant differences you feel between your left and right side.

“FITNESS” & “PERFORMANCE”

A. Shoulder/Core Prep
Two rounds for quality of:
Yoga Push-ups x 6-8 reps
Hanging Tuck Sit x 20-40 seconds
Left Arm Kettlebell or Dumbbell Windmill x 4-5 reps + 30 Second Left Arm Overhead Carry
Right Arm Kettlebell or Dumbbell Windmill x 4-5 reps + 30 Second Right Arm Overhead Carry

B. Three sets of:
Single Arm Seated Dumbbell Press x 6 reps each arm*
Rest 30 seconds
Band Pull Aparts x 12-15 reps
Rest 60-90 seconds

*Build in load to today's 6-RM Dumbbell Press with each arm. Compare to 6.20.2023

C. Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Row, Ski, or Bike
15 Dumbbell Floor Presses
15 V-Ups
45 Double-Unders (or Mountain Climbers)

*Try to maintain a steady pace throughout the 15-minute interval.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible