Tuesday 12.14.2021

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 8 reps each arm
(try to establish an 8-RM by your final set)
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Single Leg Hip Bridge x 10-12 reps each leg @ 20X1
Rest 30 seconds
Banded Pull Apart x 15-20 reps @ 2010
Rest 30 seconds

B. Same as “Performance”

“PERFORMANCE”

A. Take 15 minutes, alternating between movements, to establish the following:
Strict Overhead Press 1-RM
Strict Weighted Pull-up 1-RM

*Note: want to know if you are balanced in your Upper Body strength? Take your max Strict Press (in pounds), and divide it by your max Weighted Pull-up (bodyweight included); ideally, the ratio between these numbers is 65%.

B. Every 3 minutes, for 24 minutes (2 sets of each):
Station 1 -- 21/15 Calorie Ski + 15 Box Jumps (24/20” — step down)
Station 2 -- 21/15 Calorie Bike Erg + 15 Dumbbell Push Presses (50/35 lb)
Station 3 -- 21/15 Calorie Row + 15/10 Ring Dips (or Hand-Release Push-ups)
Station 4 -- 21/15 Calorie Echo Bike + 15 Dumbbell Hang Power Cleans (50/35 lb)

*Scale the Calories and/or Reps so that you get at least 30 seconds of rest between stations.

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.