Wednesday 2.3.2021

"FITNESS"

A. Three sets of:Arnold Press x 8-10 reps @ 2111Rest 30 secondsBent Over Reverse Flies x 12-15 repsRest 30 secondsSqueeze Chest Press x 10-12 reps @ 3030(hold the DBs in a neutral grip, and actively squeeze them together as you control the weight up and down. These can be performed on a bench, or on the floor)Rest 30 secondsSupine Leg Lowering x 10-15 reps @ 3011(lower back remains in contact with the floor)Rest 30 secondsB. See below for options for Part B!

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets) of:Strict Overhead Press x 4 reps*Look to increase loading from 1.22.2021 on all sets (or use approximately 75-85% of your 1-RM, if you know it)Followed by...One set of:Strict Overhead Press x Max Reps @ 85% of your heaviest set from aboveB. Choose one of the following two options, depending on what you want for the day....Option 1: Movement FlowComplete as many rounds and reps as possible in 12 minutes of:2 Turkish Get Ups each arm6 Single Arm Kettlebell Cleans or Russian Swings each arm8 Push-ups @ 10X1(you must pause for 1-second at the top of each push-up)10 Pistols (or Cossack Squats)12 Hollow Rocks*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 12 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.Option 2: Cyclical AerobicEvery minute, for 12 minutes (4 sets) for max calories:Minute 1 – 60 Seconds of your choice of Cyclical modality*Minute 2 – 60 Seconds of a different Cyclical modalityMinute 3 – 30 Second Front Leaning Rest on Rings (or Floor)*Cyclical options include Rowing, Skiing, Echo Bike, Bike Erg, Assault Runner, Double/Single Unders, or Shuttle Runs (if you have space for that, wherever you are).Choose any two options for your stations, and work the entire minute at a tough, but controlled pace. Use your 30-second rest after the FLR to note your calories (or reps) achieved in Minutes 1&2; the goal is consistent output across all four sets.You can opt to work with a partner and cycle through at different stations, if this is appropriate for your situation.

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown