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Tuesday 5.11.2021

“FITNESS” Every 4 minutes, for 32 minutes (8 sets), for times: 400 Meter Run 6 Dual Dumbbell Ground to Overhead 12 V-Ups *If this is too much running volume for you, consider alternating rounds between Running and Rowing/Biking. “PERFORMANCE” Every 4 minutes, for 32 minutes (8 sets), for max load: 400 Meter Run 12 Toes […]

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Monday 5.10.2021

“FITNESS” A. Four sets of: Back Squat x 4-6 reps @ 32X1 Rest 45 seconds Single Arm Dumbbell Row x 6-8 reps each arm @ 2111 Rest 45 seconds Plank Walk-Ups x 12-16 reps Rest 45 seconds B. Against a 7-minute running clock, complete: 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 […]

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Saturday 5.8.2021

“FITNESS” & “PERFORMANCE” A. For max reps (or calories): 60 seconds of Alternating Single Dumbbell or Kettlebell Hang Clean & Jerks Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Burpee Box Jump-Overs Rest 60 seconds 60 seconds of Bike, Ski, or Row Rest 60 seconds 60 seconds of Plank Complex (30 […]

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Friday 5.7.2021

“FITNESS” A. Three sets of: Dumbbell or Barbell Z-Press x 6-8 reps @ 20X1 Rest 45 seconds Alternating Cossack Squats x 12-16 reps Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds L-Sit or Tuck Sit Hold x 30-40 seconds (accumulate the time) Rest 45 seconds B. For time: 50 […]

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