Wednesday 10.14.2020

 

*Register now for our In-House Virtual Competition! It runs all next week, during class or Open Gym, and is free for all of our members.

“FITNESS”

A. Three sets of:
Barbell or Dumbbell Strict Shoulder Press x 8-10 reps @2111
Rest 45 seconds
Single Arm Dumbbell Row x 10-12 reps each arm @2111
Rest 45 seconds
Supine Leg Lowering x 6-10 reps @ 40X1
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell or Kettlebell Floor Presses
12 Dumbbell or Kettlebell Bicep Curls (hold a single DB/KB with both hands here)
12 Dumbbell or Kettlebell Reverse Lunges
12 Band Pull-Aparts

The purpose of this workout is not to move quickly, but to accumulate high quality reps, while taking minimal rest between movements

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with Pause in Dip & Pause in Receiving x 2 reps
(Hold for 2-seconds in the “dip” position before driving the bar overhead on each rep. Once in the Split position, hold the barbell for 2 seconds overhead before bringing the feet back together. Repeat for a second rep)

Suggested Loading:
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-8 = @ 80%

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell or Kettlebell Floor Presses
12 Dumbbell or Kettlebell Bicep Curls (hold a single DB/KB with both hands here)
12 Dumbbell or Kettlebell Reverse Lunges
12 Band Pull-Aparts

The purpose of this workout is not to move quickly, but to accumulate high quality reps, while taking minimal rest between movements.

“AEROBIC DEVELOPMENT”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.

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