Thursday 7.17.2025

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 20-30 seconds
Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 20-30 seconds
L-Sit or Tuck Sit Hold x 20-40 seconds
Rest 60 seconds

B. & C. Same as "Performance"

“PERFORMANCE”

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

The focus today is 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. Find a loading that feels like a 7-8/10 for your first sets, then only increase if you are able to keep the intended speed here.
The reps have decreased from 7.8.2025; try to increase the loading.

B. Two or three sets of:
Straddle Plate Front Raise x 10-15 reps @ 20X0
Rest 30 seconds
Dumbbell Skull Crushers x 10-15 reps @ 20X0
Rest 60 seconds

C. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/10 Calorie Row, Ski, or Bike
6 Burpee Box Jump-Overs
90-ft Farmer's Carry

Partner 1 completes 12/10 Calories; Partner 2 completes 6 Burpee Box Jump-Overs (or Step-Overs); Partner 1 completes the Farmer’s Carry; Partner 2 completes the Calories; and so on…

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg