Thursday 9.1.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front-Foot Elevated Split Squats x 6-8 reps each leg @ 31X1
(place the front foot on a plate or plates approximately 2-4″ higher than back foot)
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps reach arm @ 3010 (hold a small plate or DB here — retract the shoulder blade before each rep)
Rest 45 seconds
Plank with Band Pull x 12-15 each side
Rest 45 seconds

B. Option 1: Conditioning
Two sets for max reps/calories of:
90 seconds of Bike Erg (for Calories)
Rest 30 seconds
90 seconds of Strict Pull-ups
Rest 30 seconds
90 seconds of Ski Erg (for Calories)
Rest 30 seconds
90 seconds of Wall Balls (20/14 lb)
Rest 30 seconds

Option 2: "PUMP"/Strength Work
Complete three or four rounds in 15 minutes, with a focus on movement quality and muscular activation, of:
8-10 Split Squat Pallof Presses each side @ 2111
(hold a lunge position with the rear knee hovering just inches off the floor while performing your banded Pallof press)
4-6 Strict Pull-ups @ 3111 tempo (use assistance if needed to maintain this tempo)
30-40 Second Goblet or Dual Kettlebell Wall Sit
400/320 Meter Row at moderate pace

“ENDURANCE (AKA SWEAT SESH)”

3 sets of Run, Row, or Ski
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
*Rest: 100m walk b/t all reps and sets.

*If using the Bike Erg, double the distances!