Wednesday 7.7.2021
“FITNESS”
A. Complete as many rounds and reps as possible in 2 minutes of:
4 Dumbbell Push Presses
4 Dumbbell Box Step-Ups
Rest 60 seconds, and when the clock reaches 3:00...
Complete as many rounds and reps as possible in 2 minutes of:
4 Ball Slams
4 Burpees
Rest 60 seconds, and when the clock reaches 6:00...
Row or Ski Erg for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 9:00...
Repeat all three of the above intervals for a total of THREE sets of each (18 minutes of work, 27 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equalling 8 reps; ie. 5 rounds completed = 40 reps).
Rest an additional 3 minutes after your final interval, and when the running clock reaches 30:00, complete...
B. Three sets of:
8-10 Dumbbell Elbowing Rows each arm @ 2111 Tempo
15-20 Superman Punches @ 1010 Tempo
30-40 Seconds of Deadbugs
Rest as needed between sets
“PERFORMANCE”
A. Complete as many rounds and reps as possible in 2 minutes of:
2 Strict Handstand Push-ups
6 Box Jump-Overs (24/20")
Rest 60 seconds, and when the clock reaches 3:00...
Complete as many rounds and reps as possible in 2 minutes of:
4 Toes to Bar
4 Burpees to Target (touch your pull-up bar)
Rest 60 seconds, and when the clock reaches 6:00...
Row or Ski Erg for as many Calories as possible in 2 minutes
Rest 60 seconds, and when the clock reaches 9:00...
Repeat all three of the above intervals for a total of THREE sets of each (18 minutes of work, 27 minutes total). Record your score for each interval in total reps/calories achieved (with each round of each couplet equalling 8 reps; ie. 5 rounds completed = 40 reps).
Rest an additional 3 minutes after your final interval, and when the running clock reaches 30:00, complete...
B. Three sets of:
8-10 Dumbbell Elbowing Rows each arm @ 2111 Tempo
15-20 Superman Punches @ 1010 Tempo
30-40 Seconds of Deadbugs
Rest as needed between sets
"ENDURANCE"
See Coach Jake's Endurance Programming for this week by clicking here
