Tuesday 3/09/2024
Fitness
A. Warmup
0-5 Minutes: General Warmup
5-10 Minutes: Workout-Specific Prep
Complete 2-3 sets:
30 seconds rowing, increasing pace every 10 seconds to reach your working pace
3-4 burpees to a 15 cm (6-inch) target
B. Row/Burpee Test
Every minute for 20 minutes (10 Rounds):
M1: Row 10 - 15 calories
M2: Burpees 10 - 15 to a target 15 cm above reach
*set the rower screen to intervals so that you can reset it with the push of a button and save time there, also adjust the straps on your feet so you don't have to open and close it every round.
Intent:
Retest Week! Review your time from Week 1 (July 16th) and develop a pacing strategy to surpass your original performance. Stay focused and give it your all.
Target:
Aim to beat your Week 1 time by building a structured pace. This will be challenging, but with focus, you can achieve it.
Feel:
Prepare for an intense experience! Embrace the challenge, push through the discomfort, and treat this as the retest it is. Stay determined and crush your previous record.
Competition
A. Warmup
0-5 Minutes: General Warmup
5-10 Minutes: Workout-Specific Prep
Complete 2-3 sets:
30 seconds rowing, increasing pace every 10 seconds to reach your working pace
3-4 burpees to a 15 cm (6-inch) target
B. Plyometric Push-Up
3 sets of 3 reps
Rest as needed for speed and power between sets
C. Barbell Bench Press
Build to a max for the day:
1 rep at max load
D. Row/Burpee Test
10 Rounds for Time:
Row 15/12 calories
Perform 15 burpees to a 15 cm (6-inch) target
Time Cap:
22 minutes
Intent:
Retest Week! Review your time from Week 1 (July 16th) and develop a pacing strategy to surpass your original performance. Stay focused and give it your all.
Target:
Aim to beat your Week 1 time by building a structured pace. This will be challenging, but with focus, you can achieve it.
Feel:
Prepare for an intense experience! Embrace the challenge, push through the discomfort, and treat this as the retest it is. Stay determined and crush your previous record.
E. Accessory Work
Every Minute for 12 Minutes (4 Rounds):
Minute 1: 4-6 Band-Assisted Chest-to-Bar Pull-Ups
Focus on full range of motion and control
Minute 2: 8-10 Arch Body Pulls
1-second pause at the top of each rep
Minute 3: Max Inverted Barbell Rows (feet elevated)
Adjust body angle to achieve 6-8 reps without breaking form
Note: Add an extra rest minute if needed.
