Tuesday 8.13.2024

*Program note: This week is a transition week into our next training cycle, which starts Monday, August 19th. Use this week to recover a bit from the last couple of (heavier) weeks, and have some fun exploring different movements!

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Close Grip Bench Press x 6 reps @ 20X1
Station 2 — Single Leg Romanian Deadlift x 6 reps each leg @ 20X0

For the Bench Press, perform 2-3 warm-up sets to find a solid working weight that is 7/10 RPE. Keep this same weight for all of your working sets.
On the Single Leg Romanian Deadlift, see if you can work without a hand-assist, challenging your balance and coordination.

B. Every 3 minutes, for 9 minutes (3 sets):
200-ft Filly Carry (switch halfway)
right into...
15-20 Band Pull Aparts

C. Every 2 minutes, for 10 minutes (5 sets):
10/8 Calorie Echo Bike @ increasing effort each set

*Perform your first set at about 75-80% of your max perceived effort, and try to go slightly faster each set. Your final set (and only your final set) should be 100%!

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute