Tuesday, 19 December 2017

 

Bike Skill:

10 x 10 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 6 minutes of:

4 Kettlebell Swings (72/53)

6 Toes-2-Bar

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 4 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Score

Compare to Friday, 08 September 2017

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments