Monday 11.20.2023

“FITNESS”

A. Skill Work
Every 75 seconds, for 7:30 (3 sets of each):
Station 1 — Wall Facing Handstand Hold x 30-40 seconds
Station 2 — Hollow Hold or Hollow Rock x 30-40 seconds

B. Three sets of:
Half Kneeling Landmine Press or Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 45 seconds
Bent Over Reverse Flies x 10-12 reps @ 30X0
Rest 45 seconds

C. For time:
40/30 Calorie Echo Bike
40 Dumbbell Ground to Overhead (35/25 lb each hand would be a solid goal here)

Compare to 9.2.2022

Cooldown
One to Two sets of:
Passive Hang x 30-40 seconds
Pancake Stretch x 30 seconds Left + 30 seconds Right + 30 seconds Forward (elevate your butt if needed here)

“PERFORMANCE”

A. Skll work
Every 75 seconds, for 7:30 (3 sets of each):
Station 1 — Handstand Walk x 30-60 feet
Station 2 — Hollow Hold or Rock x 30-40 seconds

B. Every 2 minutes, for 12 minutes (6 sets):
Push Jerk x 3 reps (hold each rep for 2 seconds overhead — these can be touch and go if you like)

*Sets 1-2: 60-70% of 1-RM Jerk
*Sets 3-4: 70-75%
*Sets 5-6: 75-80%

C. For time:
40/30 Calorie Echo Bike
40 Ground to Overhead (95/63 lb)

Compare to 9.2.2022

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)