Thursday 2.15.2024

“FITNESS”

A. Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(if you don't have a bench, place a medicine ball between your shouler blades to create the proper angle)
Rest 30 seconds
Narrow Grip Push-ups x 10-15 reps @ 10X1
(place your hands as close together as you can to target the triceps on these; use a box or other elevation to achieve this rep range)
Rest 30 seconds
Dumbbell Lateral Raises x 10-12 reps @ 20X0
Rest 60-90 seconds

B. Two working sets @ RPE 7-8/10 of:
Half Kneeling Single Arm Kettlebell Press x 8-10 reps each arm
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-12 reps each side
Rest 60 seconds

C. In teams of three, switch every 30 seconds to Ski for as many meters as possible in 12 minutes.

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Try to increase from 2.6.2024, if able.

B. & C.: Same as "Fitness"

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles

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Friday 2.16.2024

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Wednesday 2.14.2024