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TUESDAY 20210316

Warm-up

:90 Bike or Row
15 PVC Passthru
10 PVC Overhead Lunges
10 Leg Swings (Front/Back Side/Side)
10 Downward/Upward Dog Transitions
10 Sumo Inch Worms (no push-up)
Pigeon Stretch

Every :20 for 2:00 rotate between:
Elbow Plank (Facing Floor)
Side Plank (Left Elbow)
Side Plank (Right Elbow)


Strength and Skill

Every 2:00 for 12:00 (6 Sets):
10 Seated Arnold Presses w/:01 Eccentric (Controlled lowering portion)*

* Both arms utilizing the same dumbbell weight while seated on a bench. Choose a weight that is challenging to complete the last 2-3 reps.

Seated Dumbbell Arnold Press (1×10)

Heaviest weight for 10 rep Seated Dumbbell Arnold Press

Scoring: Load


FITNESS 20210316

As many rounds and reps as possible in 14 minutes:
14/10 Calorie Bike
40ft Walking Lunges (Unweighted)*
40ft Goblet Lunges (30-35#, 20-25#) [KB or DB]*

* 20ft turnaround–half the rig.

Scoring–every calorie is a rep, every 5ft increment on lunges is a rep (8 reps per 40ft).

Scoring: Rounds + Reps


PERFORMANCE 20210316

As many rounds and reps as possible in 14 minutes:
20/15 Calorie Row
40ft Walking Lunges (Unweighted)*
40ft Single Arm DB Overhead Walking Lunges (50/35#)*

* 20ft turnaround–half the rig.

Scoring–every calorie is a rep, every 5ft increment on lunges is a rep (8 reps per 40ft).

Stimulus: choose a weight such that you can perform 40ft of walking lunges unbroken.

Scoring: Rounds + Reps


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