Saturday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Flutter kicks
:10 Rest
:20 Plank knee to elbows
1 set:
200-meter run
20 BW box step-ups (20/24 in)
20 single arm DB floor presses (10/side)
1 set:
200-m run
16 BW box step-ups (20/24 in)
16 single arm DB floor presses (8/side)
1 set:
200-m run
12 BW box step-ups (20/24 in)
12 single arm DB floor presses (6/side)
Warm-up
Warm-up
BOX JUMP OVER REVIEW
3 Styles of movement
2 sets:
5 box jump overs
3 Styles of movement
2 sets:
5 box jump overs
HAND-RELEASE PUSH-UP REVIEW
2 sets:
5 hand-release push-ups
Metcon
Metcon (Time)
10:00-16:00 OPTION AS TEAM Complete all reps
RX
10 rounds for time:
12 box jump overs (20/24 in)
12 hand-release push-ups
RX
10 rounds for time:
12 box jump overs (20/24 in)
12 hand-release push-ups
INTERMEDIATE
10 rounds for time:
9 box jump overs (20/24 in)
9 hand-release push-ups
BEGINNER
10 rounds for time:
9 box step overs (16/20 in)
9 hand-release knee push-ups
Finisher
Metcon (Calories)
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.
1:00 max calorie bike
– Rest 1:00 between sets.
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
An aerobic low rep, high round style workout.
Athletes should finish every round in 90 seconds or less. Advanced athletes may try to hold each round on the 1:00.
Finish the hand-release push-ups in 3 sets or less.
Athletes should spend very little time standing around or resting.