Tuesday 8.22.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Push Press x 5 reps
Rest 2 minutes

*Set 1 — 7/10 RPE
*Set 2 — 8/10 RPE
*Set 3 — 9/10 RPE
*Set 4 — 10/10 RPE

Build in load to today's heavy set of 5. For those newer to the Push Press or Barbell work, complete four sets of 8-10 reps using Kettlebells or Dumbbells.

B. Two sets of:
Turkish Get Up x 4-5 reps each arm
Rest 30 seconds
Plank Kettlebell Drag Throughs x 6-8 each side
Rest 30 seconds
Band Pull-Aparts x 16-20 reps
Rest 30-60 seconds

C. Against a 10-minute running clock, complete:
2.4.6.8.10.12...
Strict Pull-ups
Offset Push-ups (each side)
*40 Double-Unders (or 6/5 Calorie Echo Bike) after each set

For the Offset Push-up, elevate one hand on a 2-4” plate. If you cannot complete unassisted Push-ups, disregard the offset — simply double the reps for each round (ie 4.8.12.16… etc), and perform them at a height that allows for solid reps throughout.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.