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THURSDAY 20210211

Warm-up

:90 on Bike or Rower
10 Leg Swings Front/Back Side/Side
5 Plank Walk-outs to Push-up
10 Floor Facing Snow Angels
5 Thread The Needle/side
Seated Forward Fold Stretch
Samson Stretch

2 Rounds:
6 Push-ups
6 Lunges


Strength and Skill

Every 1:30 for 12 minutes (4 sets of each):
Int 1 – 10 Bench Press @ 65-75%
Int 2 – :20 AMRAP Banded Tricep Pulldowns (Green/Blue Band)

* This will test pressing strength endurance, you will likely start out heavier and have to reduce the load in later rounds which is totally fine. Keep the speed of the bench press higher but don’t bounce off your chest (try to avoid grinding out reps). If your shoulders are toast from yesterday keep these lighter today and work on speed.


FITNESS 20210211

As many rounds and reps as possible in 18 minutes:
20/14 Calorie Bike
80ft SA KB Farmer Carry Walking Lunge (44/26#)*

* 40 ft = walking half the distance of the rig down and back. Switch arms at each 20FT turnaround.

Scoring: Rounds + Reps


PERFORMANCE 20210211

As many rounds and reps as possible in 18 minutes:
20/14 Calorie Bike
80ft SA DB Overhead Walking Lunge (50/35#)*

* 40 ft = walking half the distance of the rig down and back. Switch arms at each 20FT turnaround.

Scoring: Rounds + Reps


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