Sunday
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 Russian twist
:10 Rest
:20 Banded pass thru various
2 sets:
1:00 calorie bike
:40 step-ups
:20 hanging tuck hold
1 set:
:30 push-ups
1:00 Banded Curls
TOES-TO-BAR REVIEW | 5:00
1 set:
5 kip swings
5 kipping leg raises
3 singles of toes-to-bars
3-5 toes-to-bars
BOX JUMP REVIEW | 3:00
1 set:
5 box jumps (pause at top & bottom)
6 box jumps (pause at top)
7 box jump (fast)
– Rest :20 between each set of box jumps.
MINI ROUND | 3:00
2 sets:
3 toes-to-bars
3 box jumps
3-cal. bike
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 18:
3-6-9-12, etc.
Toes-to-bars
Box jumps (20/24 in)
Calorie bike or 200m run each rd.
– Continue adding 3 reps to each movement until time expires.
AMRAP 18:
3-6-9-12, etc.
Toes-to-bars
Box jumps (20/24 in)
Calorie bike or 200m run each rd.
– Continue adding 3 reps to each movement until time expires.
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 15:
3-6-9-12, etc.
Hanging knee raises
Box jumps (16/20 in)
Calorie bike or 200m run each rd.
– Continue adding 3 reps to each movement until time expires.
Finisher
Metcon
4 sets:
3 weighted strict pull-ups
3 DB press strict
4 wide-grip strict pull-ups
4 DB Arnold press
5 strict pull-ups
5 DB Push press
3 weighted strict pull-ups
3 DB press strict
4 wide-grip strict pull-ups
4 DB Arnold press
5 strict pull-ups
5 DB Push press
Cool Down
3 sets:
20 banded pull-aparts
:30 Scorpions
:30 Up Dog driving heels to floor
20 banded pull-aparts
:30 Scorpions
:30 Up Dog driving heels to floor
168-270 reps (15 round-24 round).
Any type of bike may be used for today’s workout.
Unbroken or large sets all the way through the round of 12’s.
Athletes should pace on the box jumps to control grip fatigue and fatigue from the bike.
Athletes can learn how to move at a threshold pace; the fastest pace they can maintain without failing reps or taking significant rests beyond :30.