Tuesday 11.17.2020

*Programming Note: The two options for today's Part B don't necessarily fall under "Fitness" or "Performance," so choose whichever one feels more appropriate for you today!

"FITNESS"

A. Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Half-Kneeling Arnold Press (Left) x 6-8 reps @ 21X1Minute 2 – Half-Kneeling Arnold Press (Right) x 6-8 reps @ 21X1Minute 3 – Hollow Body Roll to Superman x 3-5 rolls each wayMinute 4 – Dumbbell Curls x 10-12 reps @ 2011 (hold one DB with both hands)Minute 5 – Bent Over Reverse Flies x 12-15 reps (use change plates or small DBs)B. Complete as many rounds and reps as possible in 12 minutes of:2 Turkish Get Ups each arm60-ft Single Arm Front Rack Kettlebell Carry each arm15 Russian Kettlebell Swings30 Second Side Plank Each Side*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 12 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

"PERFORMANCE"

A. Every 2 minutes, for 14 minutes (7 sets):Strict Press*Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 3 reps @ 78-83%*Sets 5-7 – 2 reps @ 83-88%B. Against a 2-minute running clock, complete:Row 300/250 MetersPush-ups x Max Reps in Time RemainingRest 60 seconds between sets, and complete four sets for max reps.

"AEROBIC DEVELOPMENT"

3 sets:500m at moderate paceRest 30 seconds400m at fast paceRest 30 seconds300m at faster paceRest 30 seconds200m at fastest paceRest 30 seconds100m at sprintRest 2 minutes