Thursday 9.22.2022

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Strict Pull-ups x 4-6 reps @ 21X0 (can also work Chest-to-Bar or Bar Muscle-Ups here if this is a priority for you)
Minute 2 – Zottman Curls x 8-10 reps
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds -OR- Strict Handstand Push-ups x 6-12 reps
Minute 4 – Band Pull Aparts x 15-20 reps
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)

B. Option 1: Partner Conditioning
In teams of two, complete as many rounds and reps as possible in 18 minutes of:
30/24 Bike Erg or Ski
30 Dumbbell Box Step-Ups (50/35 lb to 20/16”)
300 Meter Run (completed together)
30 Ring or Stationary Dips

Divide the reps however you see fit, but complete the run together.

Option 2: PUMP Conditioning
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 -- 60 Seconds of Dumbbell Bench Press (choose a load that you can move for most of this interval)
Station 2 -- 60 Seconds of Overhead Banded Tricep Extensions
Station 3 -- 60 Seconds of Rowing (for Calories)
Station 4 -- 60 Seconds of Hollow Hold or Deadbug Hold

“ENDURANCE (AKA SWEAT SESH)”

50-40-30-20-10
Row Cals
Ski Cals
Bike Cals