Thursday 6.27.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Seated Barbell or Dumbbell Press
Set 1 — 10 reps @ 21X1 - RPE 8
Set 2 — 8 reps @ 21X1 - (increase weight from Set 1)
Set 3 — 6 reps @ 21X1 - (increase weight from Set 2)
Set 4 — AMRAP at Set 1 Weight @ 20X0 Tempo

This is the same rep scheme as last week (6.18.2024); if you completed all of your reps comfortably in that session, try to increase the loading here.

B. Two or three sets of:
Dumbbell Glute Bridge Floor Press x 8-10 reps @ 30X0
Rest 30 seconds
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 30X0
Rest 60 seconds

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 120ft Filly Carry (switch sides halfway)
Minute 2 — 9 Calorie Row SPRINT*
Minute 3 — 15-20 Second Side Plank or Star Plank Each Side

*Record your time for each Row sprint. The goal is all out effort on each set.

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).