Wednesday 2.12.2020

 

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3011
Rest 45 seconds
Strict Pull-ups x 4-6 reps @ 2111
Rest 45 seconds
Hollow Hold x 30-40 seconds
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 12-16 Alternating Dumbbell Snatches
Minute 2 – 16-20 Goblet Squats w/Dumbbell
Minute 3 – 150/125 Meter Ski Erg

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. Four sets of:
Back Squat x 3-4 reps @ 30X1
Rest 30 seconds
Strict Pull-ups x Max Reps @ 21X0
Rest 2 minutes

*Goal is to increase loading on the Back Squats from last week’s sets.

B. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 12-16 Alternating Dumbbell Snatches
Minute 2 – 16-20 Goblet Squats w/Dumbbell
Minute 3 – 150/125 Meter Ski Erg

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 CAPACITY”

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