Daily Training

 

Thursday 5.6.2021

“FITNESS” & “PERFORMANCE” Every 10 minutes, for 40 minutes (4 sets) for times: 500/400 Meter Row or Ski 600 Meter Run or Row 30/20 Calories of Echo Bike or 40/30 Calorie Bike Erg Modify the distances appropriately such that you get between 2-4 minutes of rest between sets. The intent is smooth pacing and four sets […]

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Wednesday 5.5.2021

“FITNESS” A. Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Dumbbell Death March x 12 reps @ 3011 Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1 Station 3 – Side Plank Hold x 30 seconds each side B. Complete as many rounds and reps as possible in 5 […]

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Tuesday 5.4.2021

“FITNESS” A. Every minute, on the minute, for 15 minutes (3 sets) of: Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1 Station 2 – Banded Bent-Over Rows x 10 reps @ 2012 Station 3 – Banded Biceps Curls x 20 reps @ 10X0 Station 4 – Hollow Hold or Flutter […]

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Monday 5.3.2021

“FITNESS” A. Three sets of: Alternating Top Down Dumbbell Bench Press x 6-8 reps each arm @ 20X1 Rest 45 seconds Strict Pull-ups x 8-10 reps @ 2110 Rest 45 seconds Farmer’s Carry x 300 feet (or 100 Meters outside) Rest 45 seconds B. Complete as many rounds and reps as possible in 14 minutes […]

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Saturday 5.1.2021

“FITNESS” & “PERFORMANCE” In teams of three, with only one partner working at a time, complete three rounds for time of: 600 Meter Relay Run (optional: w/Medicine Ball) 90 Kettlebell Swings 75 Box Jump-Overs 60/45 Calorie Row “BURN” Three sets of: 30 Seconds of Reverse Lunge to Box Step Up Left Leg 30 Seconds of […]

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