Tuesday 7.16.2024

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Standing Barbell Strict Press or Dumbbell Strict Press x 6 reps
*Set 1 - 6 reps @ 21X1 RPE 6/10
*Set 2 - 6 reps @ 21X1 RPE 8/10
*Set 3 - 6 reps @ 21X1 RPE 9/10
*Set 4 - Max Reps @ 20X0 using 75-80% of Set 3 weight

The AMRAP set is intended to add some quality volume to your lifting session. Note that the tempo changes for this set, and there is no pause at the top or bottom of each rep. Once you break tempo, the set is over.

B. Two or Three sets (10 minutes) of:
Dumbbell Bent Over Reverse Flies x 10-12 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 16-20 reps @ 20X0
Rest 30 seconds

C. Every 3 minutes, for 12 minutes (4 sets):
10/8 Calorie Bike Erg Sprint*
8-10 Dumbbell or Kettlebell Floor Presses @ 20X1
20-30 Second Hollow Hold

*The time we are tracking here is the Bike Erg portion. Take your time completing the Floor Presses and Hollow Hold, and focus on trying to go all out on your sprint effort!

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest