Wednesday 9.11.2024

“FITNESS”

A. Three or four sets of:
Seated Dumbbell Shoulder Press* x 6-8 reps @ 21X1
Rest 15 seconds
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 2010
Rest 15 seconds
Weighted Hollow Hold or Flutter Kicks x 30 seconds
Rest 60-90 seconds

*Try to increase loading from what you used on 8.23.2024

B. Against a 7-minute clock, complete:
3.5.7.9.11.13...
Yoga Push-ups
*5/4 Calorie Echo Bike after each set

Rest 3 minutes, then...

Against a 7-minute clock, complete:
3.5.7.9.11.13...
Dual Dumbbell Hang Clean & Jerk
*100 Meter Run after each set

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Push Jerk + Split Jerk

*Sets 1-2 = 60-70% of 1-RM Split Jerk
*Sets 3-4 = 70-80%
*Sets 5-7 = 80-90%

B. Against a 7-minute clock, complete:
1.2.3.4.5.6...
Wall Walks
*5/4 Calorie Echo Bike after each set

Rest 2 minutes, then...

Against a 7-minute clock, complete:
3.5.7.9.11.13...
Dual Kettlebell Clean & Jerk (24/16 kg each hand)
*100 Meter Run after each set

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE