Wednesday 2.8.2023

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Try to increase from 1.24.2023, if able.

OR

Three sets of:
Incline Dumbbell Bench Press x 8-10 reps @ 30X1
(place a medicine ball between your scapulae to create the proper angle)
Rest 15 seconds
Bent Over Reverse Flies x 10-12 reps @ 2010
Rest 15 seconds
Zottman Curls x 8-10 reps @ 3010 tempo
Rest 15 seconds
Flutter Kicks x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
100 Meter Run (or 10/8 Calorie Row)
10 Push-ups

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Wall Balls (20/14 lb)

Rest 2 minutes, then...

D. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski Erg
10 Box Jumps (step down)

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds