Monday 10.26.2020

"FITNESS"

A. Three or Four sets of:Strict Barbell or Dumbbell Press x 6-8 reps @21X1Rest 30 secondsBent-Over Barbell Row x 8-10 reps @ 21X0Rest 30 secondsSide Plank x 30-40 seconds/sideRest 60 secondsB. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12-16 Alternating Dumbbell SnatchesMinute 2 – 16-20 Goblet Reverse Lunges w/DBMinute 3 – 30 Second Row, Ski, or Bike (for Calories)Choose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets) of:Strict PressSet 1 – 5 reps @ 70%Set 2 – 4 reps @ 75%Set 3 – 3 reps @ 80%Set 4 – 2 reps @ 85%Set 5 – 1 rep @ 90%Immediately followed by…Every 2 minutes, for 4 minutes (2 sets) of:Strict Press x 8 reps @ 70-75%B. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 – 12-16 Alternating Dumbbell SnatchesMinute 2 – 16-20 Goblet Reverse Lunges w/DBMinute 3 – 30 Second Row, Ski, or Bike (for Calories)Choose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

"AEROBIC DEVELOPMENT"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)