Thursday 10.10.2024
“FITNESS” & “PERFORMANCE”
A. Three sets of:
Front Foot Elevated Knee Over Toe Split Squat x 6-8 reps each leg @ 21X1 (use a 2-6” elevation, depending on your mobility needs)
Rest 45 seconds
Side Plank Clamshell Hip Thrust x 10-12 each side @ 2010
Rest 45 seconds
Single Arm Bottoms Up KB Rack Carry x 75 feet each arm
Rest 45 seconds
B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
24 Double-Unders (or 240 Meter Bike Erg)
8 Toes to Bar or Hanging Knee Tucks
6 Burpees
C. Two or three sets of:
Tall Kneeling Dumbbell Hammer Curls x 12-15 reps @ 2010
Rest as needed
Goblet Wall Sit Hold x 30-40 seconds
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
Against a 90-second clock:
15/12 Calorie Row
Max Calorie Bike Erg
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
15/12 Calorie Bike Erg
Max Calorie Row
Rest 60 seconds b/t sets, and complete 4 sets, then....
Rest 2-3 minutes before continuing on to...
Against a 90-second clock:
12/10 Calorie Ski
Max Calorie Echo Bike
Rest 60 seconds b/t sets, and complete 4 sets, then....
Against a 90-second clock:
12/10 Calorie Echo Bike
Max Calorie Ski
Rest 60 seconds b/t sets, and complete 4 sets
