Tuesday 7.27.2021

“FITNESS”

A. Three sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Band Pull-Aparts x 15-20 reps
Rest 30 seconds
Farmer's Carry x 200 feet
Rest 30 seconds
Prone Plank (or Weighted Plank) x 30-40 seconds
Rest 60 seconds

B & C: Same as "Performance"

“PERFORMANCE”

A. Five sets of:
Push Press x 4 reps
Rest 2 minutes between sets

Your goal is to build to today's heavy set of 4, exceeding the weights you lifted on 7.19.2021

B. Every 3 minutes, for 18 minutes (6 sets), for times:
200/150 Meter Row (60-second cap here)
12 Alternating Dumbbell Snatches
9 Burpees

C. (Optional Accessory) Complete as many rounds and reps as possible in 5 minutes of:
5 Tall Kneeling Dumbbell Hammer Curls
5 Push-ups on Dumbbells
10 Tall Kneeling Dumbbell Hammer Curls
10 Push-ups on Dumbbells
15 Tall Kneeling Dumbbell Hammer Curls
15 Push-ups on Dumbbells
...and so on, adding 5 reps to each movement each round

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

*Perform each of these 30 second intervals at about 90-95% effort (not an all-out sprint).

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24-30 minutes (8-10 sets) for times of:
-Number of Row Calories completed during 30 second effort
-Number of Bike Calories completed during 30 second effort
-Number of Ski Calories completed during 30 second effort