Wednesday 6.15.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Bench Press x 6 reps @ 21X1
(try to increase or maintain loading from 6.2.2022, but for 6 reps instead of 5)
Rest 60-90 seconds
Dual Kettlebell or Dumbbell Bent Over Row x 8-10 reps @21X0
Rest 60-90 seconds

B. Three sets of:
Sandbag Carry x 100ft (as heavy as you can handle)
Rest 30 seconds
Tall Kneeling Zottman Curls x 8-10 reps @ 3111
Rest 60 seconds

C. Against a 10-minute running clock, complete:
5 Toes to Bar
150 Meter Run
10 Toes to Bar
150 Meter Run
15 Toes to Bar
150 Meter Run
...and so on, adding 5 reps to the Toes to Bar each round

*If you are working in the front half of the gym, run to the 150-Meter mark; if you are in the back half, run to the 100-Meter mark. SCORE AS TOTAL REPS OF TOES TO BAR COMPLETED (rounds would just get too confusing).

*Compare to 10.12.2021

“ENDURANCE (AKA SWEAT SESH)”

45 minutes @continuous effort:
30 Calorie Bike, Ski, or Row
60ft Bear Crawl
150 Meter Run
15 Hollow Rocks
45 DUs or 90 Singles