Wednesday 3.9.2022

*Reminder: Our upcoming Full Range Olympic Weightlifting Program cycle starts this Sunday! Check out the post for more info.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets) of:
Dumbbell Bench Press x 6-8 reps
(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets)

B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
12/9 Calorie Ski Erg
9 Double Kettlebell Deadlifts

As soon as the Ski Erg is available, the next teammate jumps on and starts their cals.

C. (Optional Accessory) Complete as many rounds and reps as possible in 6 minutes of:
4 Tall Kneeling Dumbbell Hammer Curls
4 Push-ups on Dumbbells
8 Tall Kneeling Dumbbell Hammer Curls
8 Push-ups on Dumbbells
12 Tall Kneeling Dumbbell Hammer Curls
12 Push-ups on Dumbbells
...and so on, adding 4 reps to each movement each round

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.