Tuesday 1.9.2024

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Strict Overhead Press x 2 reps

*Look to increase loading from 12.27.2023 on all sets, building to today's 2-RM

Followed by…

One set of:
Strict Overhead Press x Max Reps @ 80-85% of your heaviest set from above

OR

Three sets of:
Seated Arnold Press x 8-10 reps @ 20X1
Rest 30 seconds
Bench Dips x 12-15 reps @ 20X0
Rest 30 seconds
Zottman Curls x 10-12 reps @ 2110
Rest 30 seconds
Glute Bridge March x 16-20 reps (slow and controlled)
Rest 60 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
30/24 Calorie Echo Bike or 40/30 Calorie Bike Erg
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — 10 each arm)
10 Burpees to 6" target

C. (Optional) Two sets of:
Side Plank or Star Plank Hold x 20-40 seconds each side
Rest as needed between sides

Cooldown
Child's Pose Lat Stretch x 30-40 seconds each side
Pigeon Stretch x 40-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest