Monday 7.15.2024

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 45 seconds
Plank Body Saws x 10-12 reps @ 2020
Rest 45 seconds

B. Against a 12-minute running clock:
1 Strict Pull-up
2 Alternating Dumbbell Snatches
3 Box Jump-Overs or Step-Overs
2 Strict Pull-ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs or Step-Overs
3 Strict Pull-ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs or Step-Overs
...and so on

*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Sets 4-6 – 2 reps @ 85-95%

B. Against a 12-minute running clock:
1 Bar Muscle-Up
2 Alternating Dumbbell Snatches (50/35 lb)
3 Box Jump-Overs (24/20")
2 Bar Muscle-Ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs
...and so on

*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest