Friday 1.26.2024

“FITNESS”

A. Three or Four sets of:
Dumbbell Z-Press x 6-8 reps @ 21X1
Rest 45 seconds
Strict Pull-ups x 4-6 reps @ 21X1
(add weight if you are able to easily hit this rep range)
Rest 45 seconds
Dumbbell Glute Bridge x 10-12 reps @ 20X1 (pause at the top of each rep)
Rest 45 seconds

B. Against a 15-minute clock, complete:
3-6-9-12-15...etc
Calorie Row or Bike
*after each round, complete:
12 Dumbbell Floor Presses
12 Russian Kettlebell Swings

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM for today, then perform the following...

Every 3 minute, for 6 minutes (2 sets):
Strict Overhead Press x 6-8 reps @ as heavy as possible

Goal is to find an 8-RM over the 2 sets. Compare to 11.15.2023

B. For time:
40 Alternating Dumbbell Snatches (50/35 lb)
32 Box Jump-Overs (24/20" — you MUST step down)
24 Chest-to-Bar Pull-ups
30 Alternating Dumbbell Snatches
24 Box Jump-Overs
18 Chest-to-Bar Pull-ups
20 Alternating Dumbbell Snatches
16 Box Jump-Overs
12 Chest-to-Bar Pull-ups

*If you are not yet proficient at Chest-to-Bar Pull-ups (ie, stringing together 6 or more consistently), then perform regular, Chin-Over-Bar, Kipping Pull-ups.

Compare to 1.27.2023

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds