Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

Friday, 10 August 2018

 

Metcon:

Complete as many rounds and reps as possible in 15-minutes of:

10 Sit-up Slammers (14/10)

5 Power Snatches (115/73)

15/10 Cal Bike

 

For Score

 

…rest 2:00, then…

600m Row

 

For time

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Side Straddle – 1:30/side

Middle Splits – 1:30

Pike – 1:30

 

 

Post score, time, and experiences to comments

Wednesday, 01 August 2018

 

Strength:

10:00 to work up to a heavy 4-rep…

Overhead Squat

 

For quality at load

 

Conditioning:

With a running clock, perform:

500m Row for time

…rest until 10:00 on the clock, then…

60 Sit-up Slammers (12/8) @ 2m

20 Power Cleans (185/123)

40 Burpee Box Overs (24/20″)

 

For Time

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Barbell Shoulder Smash – 1:30/side

Spine Smash – 2:00

 

 

Post load, time and experiences to comments

Tuesday, 31 July 2018

 

Sprints:

15/12 Calorie Biked

Rest 1:30

25/20 Calorie Biked

Rest 3:00

35/28 Calorie Biked

Rest 3:00

25/20 Calorie Biked

Rest 1:30

15/12 Calorie Biked

 

For Total Sprint Time

*Go hard when on the bike

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

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Monday, 30 July 2018

 

Conditioning:

2000m Row

3 rounds of:

15 Power Snatches (95/63)

45 Single Unders

…then..

1500m Assault Bike

2 rounds of:

15 Power Snatches

45 Speed Skips

…then…

800m Run

15 Power Snatches

45 Single Unders

 

For Time

 

Flexibility/Mobility:

Twisted Cross – 1:00/side

Shoulder Fold – 1:00/side

Reclined Spinal Twist – 1:00/side

Pike Stretch – 2:00

 

 

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