Thursday 11.30.2023

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Push Jerk x 2 reps

*Sets 1-2: 60-70% of 1-RM Jerk
*Sets 3-4: 70-75%
*Sets 5-6: 75-80%
*Sets 7-8: 80-85%

OR

Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 15 seconds
Uneven (Crossbody) Carry x 25-30 seconds each side
Rest 15 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

B. Two sets of:
Seated Dumbbell Lateral Raise x 10-12 reps @ 30X0
Rest 30 seconds
Banded Overhead Tricep Extensions x 20-24 reps @ 10X0
Rest 60-90 seconds

C. Four sets for max reps:
30 Seconds of Toes to Bar (or V-Ups)
30 Seconds of Double-Unders (or Lateral Hops)
60 Seconds of Bike, Ski, or Row (for Calories)
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total