Thursday 10.24.2024

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Look to build from what you used last week (10.16.2024)

Just as with yesterday’s Back Squats, those that would like to de-emphasize heavy loading, or work on the skill of the Push Press, can opt to perform sets of 8-10 Dumbbell or Kettlebell Push Presses at the prescribed tempo.

B. Two quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 12-15 reps each arm @ 20X0
Rest 30 seconds
Star Plank or Side Plank x 20-30 seconds each side
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

C. In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Echo Bike
90-ft Farmer’s Carry

As soon as the Echo Bike is available, the next teammate jumps on and starts their 12/9 Calories.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles