Tuesday 5.10.2022

“FITNESS”

A. Three sets of:
1-1-2 Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Mixed Rack Overhead Carry x 30-40 seconds each side (use the same sized Kettlebells here -- one in the Front Rack, and the other in an Overhead Hold; switch sides after 30-40 seconds)
Rest 45 seconds
Banded Face Pulls x 12-15 reps
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Against a 2-minute running clock, complete:
200 Meter Run
10 Push-ups
Double-Unders x Max Reps

Rest 60 seconds between sets, and complete FIVE sets for max reps

*If you don't have Double-Unders yet, you can sub lateral hops over an object, mountain climbers, or another cyclical option (Bike or Ski)

“PERFORMANCE”

A. Split Jerk Build (18 minute cap):
Three sets of:
Push Jerk in Split Position x 3 reps
Rest 60 seconds

then…

Three sets of:
Split Jerk w/Pause in Split x 2 reps
Rest 90 seconds

then...

Four or Five sets of:
Split Jerk x 1 reps
Rest 2 minutes

Build in load over all of these set with the goal of establishing today's 1-RM Split Jerk

B. Against a 2-minute running clock, complete:
200 Meter Run
10 Push-ups
Double-Unders x Max Reps

Rest 60 seconds between sets, and complete FIVE sets for max reps

*If you don't have Double-Unders yet, you can sub lateral hops over an object, mountain climbers, or another cyclical option (Bike or Ski)

“ENDURANCE (AKA SWEAT SESH)”

Against a 3-minute clock, complete:
200 Meter Run
10 Burpees
Max Calorie Ski/Row in remaining time

Rest 90 seconds, then....

Against a 3-minute clock, complete:
200ft Farmers Carry
15 Jumping Air Squats
Max Calorie Bike in remaining time

Rest 90 seconds, then...

Repeat for a total of THREE or FOUR sets of each