Tuesday 10.12.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Bench Press (Barbell or Dumbbell) x 6 reps @20X1
(up in weight from 9.21.2021)
Rest 60 seconds
Dual Dumbbell or Kettlebell Bent Over Row x 8-10 reps @21X0
Rest 60 seconds

B. Three sets of:
Mixed Rack Overhead Carry x 120ft (switch at 60ft)
Rest 45 seconds
Reverse Plank Hold x 30-40 seconds
Rest 45 seconds

C. Against a 10-minute running clock, complete:
5 Toes to Bar
150 Meter Run
10 Toes to Bar
150 Meter Run
15 Toes to Bar
150 Meter Run
...and so on, adding 5 reps to the Toes to Bar each round

*If you are working in the front half of the gym, run to the 150-Meter mark; if you are in the back half, run to the 100-Meter mark. SCORE AS TOTAL REPS OF TOES TO BAR COMPLETED (rounds would just get too confusing).

“ENDURANCE (AKA SWEAT SESH)”

30-40 minutes @sustainable pace:
800m Bike Erg
20-ft Bear Crawl Forward
20-ft Bear Crawl Backward
400m Row
20 Second Side Plank each Side
200m Ski or Run
100ft Farmer's Carry

**note your times for each round, and make them all within 30-40 seconds of one another