Monday 10.26.2020

 

“FITNESS”

A. Three or Four sets of:
Strict Barbell or Dumbbell Press x 6-8 reps @21X1
Rest 30 seconds
Bent-Over Barbell Row x 8-10 reps @ 21X0
Rest 30 seconds
Side Plank x 30-40 seconds/side
Rest 60 seconds

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 12-16 Alternating Dumbbell Snatches
Minute 2 – 16-20 Goblet Reverse Lunges w/DB
Minute 3 – 30 Second Row, Ski, or Bike (for Calories)

Choose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

“PERFORMANCE”

A. Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 70-75%

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 12-16 Alternating Dumbbell Snatches
Minute 2 – 16-20 Goblet Reverse Lunges w/DB
Minute 3 – 30 Second Row, Ski, or Bike (for Calories)

Choose a loading for your Dumbbell that makes these sets challenging; if you are hitting the top end of the rep ranges, increase the loading after the second round.

“AEROBIC DEVELOPMENT”

30 Minute Echo Bike for Max Calories*
*Every 3 minutes, get off and complete:
5 Ring Rows
10 Push-ups
15 Hollow Rocks
(the clock continues running during these sets)

 

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