Monday 9.19.2022
*Reminder: Our 10th Anniversary Community Workout is this Saturday (September 24th) at 10am! Bring a friend or family member to share in the fun. Later that day, we will be hosting a party with food and drinks at Narragansett Brewing Company in Providence, starting at 4pm!
**MORE IMPORTANT REMINDER: It’s Alecia’s birthday today! Failure to wish her a happy day will result in no less that 41 Burpees.
***
Coach’s Notes: Upper Body PUMP Day for all!
“FITNESS”
A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Seated Barbell or Dumbbell Press x 6-8 reps @ 21X1
Station 2 — Tall Box Jumps x 8-10 reps
(focus on jumping as high as possible, and landing as soft as possible; step down off the box, reset and repeat; it should take about 45--60 seconds to complete your 10 reps if done properly)
B. Two or Three sets of:
Incline Press x 8-10 reps
(sit on the floor and place a med ball under shoulder blades to create an incline; use dumbbells or kettlebells)
Rest 30 seconds
Banded Face Pulls x 12-15 reps
Rest 60 seconds
There are two fewer reps this week on the Incline Press -- try to increase the loading from 8.31.2022
C. Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell or Dumbbell Offset Push-ups (6 each side) @10X1 tempo
12 Kettlebell or Dumbbell Crush Grip Curls
12/10 Calorie Row, Bike, or Ski (or 150 Meter Run)
*If you cannot complete the Offset Push-up, perform a standard push-up on the floor, bench, or box.
“PERFORMANCE”
A. Every 2 minutes, for 12 minutes (6 sets):
Push Press x 5 reps
Try to start with the same weight you started with last week, and increase the loading as able over the course of the 6 sets.
B. Two or Three sets of:
Incline Press x 8-10 reps
(sit on the floor and place a med ball under shoulder blades to create an incline; use dumbbells or kettlebells)
Rest 30 seconds
Banded Face Pulls x 12-15 reps
Rest 60 seconds
There are two fewer reps this week on the Incline Press -- try to increase the loading from 8.31.2022
C. Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell or Dumbbell Offset Push-ups (6 each side) @ 10X1 tempo
12 Kettlebell or Dumbbell Crush Grip Curls
12/10 Calorie Row, Bike, or Ski (or 150 Meter Run)
“ENDURANCE (AKA SWEAT SESH)”
50-40-30-20-10
Row Cals
Ski Cals
Bike Cals
