Monday 1.25.2021

"FITNESS"

A. Three sets of:Tempo Front Squat or Front-Racked KB Squat x 6 reps @32X1Rest 30 seconds, then...Tempo Front Squat or Front Racked KB Squat x 8-15 reps (no tempo)Rest 30 secondsReverse Plank Hold x 30-40 secondsRest 2 minutesB. Option 1 (Strength-based)Three rounds in 10-12 minutes of:8-10 Half Kneeling Dumbbell Presses each arm @20X110-12 Single Arm Dumbbell Rows each arm @ 20X112-16 Single Arm Front-Racked Dumbbell Box Step-Ups (hold the DB in one hand, in a front-racked position, and alternate legs as you step up to the box. Switch arms halfway through your set)OROption 2 (Conditioning-based)Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-ups (or L-Seated Dumbbell Presses)10 Pull-ups or Ring Rows15 Box Jumps

"PERFORMANCE"

A. Five sets of:Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 65-70% of 1-RM Front Squat*Set 2 – 2 reps @ 70-75%*Set 3 – 2 reps @ 75-80%*Set 4 – 1 rep @ 82-85%*Set 5 – 1 rep @ 85-88%Rest 2-3 minutes between setsGoal is to increase loading from by 2-5% from 1.12.2021B. Option 1 (Strength-based)Three rounds, not for time, (10-12 minutes) of:8-10 Half Kneeling Dumbbell Presses each arm @20X110-12 Single Arm Dumbbell Rows each arm @ 20X112-16 Single Arm Front-Racked Dumbbell Box Step-Ups (hold the DB in one hand, in a front-racked position, and alternate legs as you step up to the box. Switch arms halfway through your set)OROption 2 (Conditioning-based)Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-ups (or L-Seated Dumbbell Presses)10 Pull-ups15 Box Jumps (24/20")

"RUN, ROW, OR BIKE"

40 Minutes @sustainable pace:750m Row1500m Bike500m Run or Ski