Tuesday 1.23.2024

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Tempo Bench Press x 3 reps @ 21X1

Use approximately 65-70% of your 1-RM, and focus 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.

OR

Three sets of:
Single Arm Dumbbell Bench Press x 6-8 reps each arm @ 30X1
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps @1010
Rest 30 seconds
Reverse Snow Angels x 12-15 reps @2020
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Box Jumps or Box Step-Ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Wall Balls

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Single Arm Dumbbell Hang Clean & Jerks

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds