Tuesday 5.31.2022

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Run 200 Meters
9-12 Toes to Bar (should be unbroken)
12 Single Arm Dumbbell Push Presses (6 each arm)

*Try to increase your pace on the run each set; choose a number of Toes to Bar that you can complete unbroken here, or complete hanging knee tucks or V-Ups. You should have at least 45 seconds of rest each time around.

Rest 2-3 minutes after your last set, then...

B. Complete as many rounds and reps as possible in 15 minutes of:
11/9 Calorie Machine of Choice (Row, Bike, or Ski)
7 Box Jumps
5 Strict Handstand Push-ups
3 Burpee Bar Muscle-Ups (or Burpee Pull-ups)

-OR-

Complete as many rounds and reps as possible in 15 minutes of:
11/9 Calorie Machine of Choice (Row, Bike, or Ski)
7 Box Jumps or Step-Ups
5 Strict Pull-ups
3 Burpees

*Whichever option you choose, the goal is a steady, 85% effort throughout.

Rest 2-3 minutes after your last set, then...

C. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Weight Plate Turkish Sit-Up x 10-15 reps
Minute 2 — Alternating Dumbbell Bicep Curls x 12-16 reps @ 20X0
Minute 3 — Dumbbell Skull Crushers x 12-15 reps @ 20X0

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets