Tuesday 11.17.2020


*Programming Note: The two options for today’s Part B don’t necessarily fall under “Fitness” or “Performance,” so choose whichever one feels more appropriate for you today!


A. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Arnold Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Arnold Press (Right) x 6-8 reps @ 21X1
Minute 3 – Hollow Body Roll to Superman x 3-5 rolls each way
Minute 4 – Dumbbell Curls x 10-12 reps @ 2011 (hold one DB with both hands)
Minute 5 – Bent Over Reverse Flies x 12-15 reps (use change plates or small DBs)

B. Complete as many rounds and reps as possible in 12 minutes of:
2 Turkish Get Ups each arm
60-ft Single Arm Front Rack Kettlebell Carry each arm
15 Russian Kettlebell Swings
30 Second Side Plank Each Side

*The goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 12 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.


A. Every 2 minutes, for 14 minutes (7 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 3 reps @ 78-83%
*Sets 5-7 – 2 reps @ 83-88%

B. Against a 2-minute running clock, complete:
Row 300/250 Meters
Push-ups x Max Reps in Time Remaining

Rest 60 seconds between sets, and complete four sets for max reps.


3 sets:
500m at moderate pace
Rest 30 seconds
400m at fast pace
Rest 30 seconds
300m at faster pace
Rest 30 seconds
200m at fastest pace
Rest 30 seconds
100m at sprint
Rest 2 minutes


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