Today is a day we enter the pain cave. The goal is to execute this workout with full tenacity. Be in attack mode and push the threshold. The consideration for pacing should be around 18/20 RPE out the gate. You can’t afford to sprint at any given time and expect to hold on, but you SHOULD be working to remain aggressive throughout. The fitter we can build this time domain the better you’ll get at sprinting and longer aerobic bouts!
2:00 row
2:00 bike
2:00 25ft shuttle run
—————
8:00 AMRAP
10 light KB swing (Russian)
10 Halo (5 left/right)
10 hollow rock
10 pike slide (feet on rower seat)
10 single arm on front squat (5 each side)
Front Squat (3 count hold in the bottom, yes a real 3 seconds.)
5×1 rest 2:00 between efforts. Let’s see how heavy we can go on these, the trick is to really be sure we are primed and all of the sets are “working” sets.
RXConditioning:
“Glycolytic Go…”
40/32 Cal Row
40/32 Cal Bike
40/32 Cal Row
For time.
Intermediate:
“Glycolytic Go…”
40/32 Cal Row
40/32 Cal Bike
40/32 Cal Row
For time.
Baseline:
“Glycolytic Go…”
30/24 Cal Row
30/24 Cal Bike
30/24 Cal Row
For time.
Tabata Russian twist
:20 work/ :10 rest x 8 rounds
20lb/14lb. Medball
** total reps is score
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Bike
100ft Bear crawl forward
100ft. Bear crawl backward
100ft. Lateral lunge
5:00 Easy Ski or Row
20 Scorpion stretch
:30 Kneeling lat/tricep stretch (Kneeling Thoracic Extension/Lat Stretch)
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Row or Ski
:30 Half kneeling thoracic rotation (wall) (Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
2 rounds for quality
