Tuesday 7.5.2022

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
3 Wall Climbs
12 Jumping Lunges

*Try to increase your pace on the run each set; You should have at least 45 seconds of rest each time around. If you are heading out from the back of the gym, cut the run back to 150 Meters.

Rest 2-3 minutes after your last set, then...

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 -- 1 and 1/4 Cyclist Goblet Squats x 6 reps @ 31X1
Minute 2 -- Supine Ring Rows x 8-10 reps @ 2111
Minute 3 -- Hollow Hold x 30-40 seconds

*Elevate the heels 2-3 inches for the Cyclist Squats, and keep a narrower stance than normal. For the Ring Rows, get as close to horizontal as you possibly can — elevate the feet onto a box or bench if able.

C. Complete as many rounds and reps as possible in 9 minutes of:
12/9 Calorie Row, Ski, or Bike
9 Box Jumps (24/20") or Step-Ups
6 Strict Toes to Bar (or Knees to Elbow)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets