Wednesday 12.27.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 3 reps

*Look to increase loading from 12.13.2023 on all sets (or simply make your final two sets an 8-9/10 RPE)

Followed by…

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

OR

Three working sets of:
Single Arm Landmine Press x 8-10 reps each arm @ 20X0
Rest 30 seconds
Seated Dumbbell Lateral Raises x 10-12 reps @ 20X0
Rest 30 seconds
Kettlebell Horn Curls x 12-15 reps @ 20X0
Rest 60 seconds

Make all of your working sets a 7/10 RPE.

B. Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 Seconds of Strict Handstand Push-ups or Dumbbell Z-Presses
Station 2 – 10-15 Burpee Box Jump-Overs
Station 3 – 60 Seconds of Echo Bike (for Calories)
Station 4 – 150-ft Dual Kettlebell Front Rack Carry or Sandbag Carry

*Record your reps and calories achieved each set.

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets