Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 BP Russian twist
:10 Rest
:20 Scorpions
1 set:
Run 200 m
10 PVC pass-throughs
15 PVC good mornings
1 set:
Run 200 m
10 PVC around-the-worlds (5/side)
15 PVC Romanian deadlifts
1 set:
Run 200 m
10 kip swings
10 inchworm walk-outs
Gymnastics
Max Strict Pull Ups (2 sets: – Rest 3:00 between sets)
Max Strict Pullup E2MOM
Warm-up
Warm-up
PULL-UP AND BUTTERFLY PULL-UP
Practice 3 sets x :10 pull-ups or pull-up attempts
Practice 3 sets x :10 pull-ups or pull-up attempts
KB SWING WARM-UP
2 sets 8 KB Swings
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down
3 sets:
:30 couch stretch L-R
:30 prone snow angels
:30 scap push-ups
:30 couch stretch L-R
:30 prone snow angels
:30 scap push-ups
Same as Rx’d
BEGINNER
3 rounds for time:
200-m run
21 kettlebell swings (8/12 kg)
12 jumping pull-ups
INTENDED STIMULUS
Complete this workout in 7:00-14:00. Advanced athletes should push to finish under 10:00. Intermediate and beginner athletes will likely finish between 10:00 and 14:00.
Athletes need to finish their first-round under 4:00.
Athletes should select a weight for the KB swing that will allow them to finish each round in 2 sets or less.
The pull-ups should be performed in 3 sets or less for the entire workout.
The 400-m run should be completed in 2:10 or less each round.