Friday 5.10.2024

“FITNESS”

A. Three sets of:
Hand Supported Single Leg RDL x 6-8/leg @ 30X0
Rest 45 seconds
Glute Bridge Dumbbell Floor Press x 8-10 reps @ 20X1
Rest 45 seconds
Banded Face Pulls x 12-15 reps @ 21X1
Rest 45 seconds

B. Four rounds for time of:
20/16 Calorie Row
12 Single Arm Hang Dumbbell Snatches (6 each arm)
200 Meter Run
12 Single Arm Dumbbell Push Presses (6 each arm)

*The goal here is 15-20 minutes of steady, solid effort!

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Close Grip Bench Press
Set 1 — 7 reps @ 21X1 - RPE 7-8
Set 2 — 5 reps @ 21X1 - RPE 8
Set 3 — 3 reps @ 21X1 - RPE 8
Set 4 — 3 reps @ 21X1 - RPE 9
Set 5 — Drop back to your Working Set 1 weight and perform a set for max reps @ 20X0 Tempo (Goal is 7+ reps -- stop as soon as your mechanics start to break down)

B. Four rounds for time of:
20/16 Calorie Row
12 Deadlifts (185/133)
200 Meter Run
8 Strict Handstand Push-ups

*The goal here is 15-20 minutes of steady, solid effort!

“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