Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Scorpions
1 set:
P1: row
P2: 20 box step-ups (10/side)
1 set:
P1: row
P2: 15 box jumps
1 set:
P1: row
P2: 10 box jumps (increase height)
Gymnastics
Metcon (Distance)
PRE-WORKOUT SKILL
5 sets for height:
3 box jumps
– Rest as needed between sets.
5 sets for height:
3 box jumps
– Rest as needed between sets.
Warm-up
Warm-up
CALORIE ROW REVIEW
Set 1:
• Focus on sitting up tall on the rower.
15 Pulls on the rower (Easy pace)
Set 1:
• Focus on sitting up tall on the rower.
15 Pulls on the rower (Easy pace)
Set 2:
• At an 18-20 Strokes per minute pace, notice your calories/hr.
15 Pulls on the rower (18-20 Strokes per minute pace)
Set 3:
• At a 22-24 Strokes per minute pace, notice your calories/hr. Faster stroke rate.
15 Pulls on the rower (22-24 Strokes per minute pace)
Set 4:
• At a 26-30+ Strokes per minute pace, notice your calories/hr.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
9/12-cal. row
24 sit-ups
AMRAP 12:
9/12-cal. row
24 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
9/12-cal. row
15 sit-ups
Cool Down
Accumulate:
1:00 cobra stretch
30 Superman arch-ups
1:00 cobra stretch
30 Superman arch-ups
4-6 rounds.
Complete the sit-ups in 2 sets or less.
Maintain a fast but consistent pace on the row.
Deliberately lower intensity and volume targets than is possible in this workout in order to help athletes recover from "Murph."