Wednesday 7.28.2021

“FITNESS”

A. Three sets of:
Dumbbell Russian Step-Up x 8 reps each leg
Rest 30 seconds
Single Arm Front-Rack Kettlebell Carry x 100ft each arm
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B. Every minute, on the minute, for 20 minutes (5 sets), for max calories:
Minute 1 – 10-15 Dual Kettlebell Russian Swings
Minute 2 – 30 Seconds of Bike Erg (for Calories)
Minute 3 – 10-15 Toes to Bar or Strict Hanging Knee Raises
Minute 4 – 30 Seconds of Ski Erg (for Calories)

*Score as total calories achieved on both machines over the course of the 5 sets. For the Hang Power Cleans, use the heaviest weight that you can complete unbroken each round.

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 4 reps @ 60-70% of 1-RM
Tall Box Jump x 3 reps

*The goal on the Deadlifts is good speed on all reps -- don't load so heavily that your movement is significantly slowed. After completing your Deadlifts, immediately complete 3 Box Jumps at a challenging height, with an emphasis on jumping as high as possible on each.

B. Every minute, on the minute, for 20 minutes (5 sets), for max calories:
Minute 1 – 5 Hang Power Cleans
Minute 2 – 30 Seconds of Bike Erg (for Calories)
Minute 3 – 10-15 Toes to Bar
Minute 4 – 30 Seconds of Ski Erg (for Calories)

*Score as total calories achieved on both machines over the course of the 5 sets. For the Hang Power Cleans, use the heaviest weight that you can complete unbroken 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