Wednesday 1.13.2021

 

“FITNESS” & “PERFORMANCE”

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 18 minutes of:
3 Dual Dumbbell Snatches or Dual Kettlebell Snatches
6 Toes to Bar
9 Box Jump-Overs (or Step-Overs)
12/9 Calorie Echo Bike (or Row)

Rest until decently recovered, then…

B. Two or Three sets of:
1-1-2 Dumbbell Bench Press (or Floor Press) x 6-8 reps @ 2010
(Hold both DBs in extension, press with one arm, keeping the other arm locked out, then press with the other arm, then press with both — this is one repetition)
Rest 30 seconds
Side Plank Rotations x 8-12/side @ 2010
Rest 30 seconds
Banded Hammer Curls x 20-30 reps @ 2010
Rest 30 seconds

“RUN, ROW, OR BIKE”

30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets

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