Thursday 2.24.2022

*The Open starts this week! If you are taking part, please fill out the sign up sheet here! Want more info? Check out the post here!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Hand Supported Bulgarian Split Squat* x 6-8 each leg @3010
Rest 30 seconds
Dumbbell Single Leg Hip Bridge x 8-10 each leg @20X1
Rest 30 seconds
Star Plank x 15-25 seconds each side
Rest 30 seconds
Banded Face Pull x 15-20 reps
Rest 90 seconds

*Use a PVC or upright for support on these, and hold a DB/KB in the other hand. The purpose of this for today is to minimize the balance aspect of the movement, and allow quality reps with good loading.

B. Every 3 minutes, for 24 minutes (8 sets):
Row 150/120 Meters
15 Air Squats
30 Double Unders (or 30-45 Singles)

*The goal in this workout is to maintain the same (or close to the same) time to complete every set. Pace yourself accordingly. If your first sets take longer than 2 minutes, scale the reps back in order to give yourself close to minute of rest each round.

*Compare to 7.25.2018

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds