Friday
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 Flutter kicks
:10 Rest
:20 Glute bridges 8
1 set:
:45 bike (slow)
:30 groiners
:15 jumping air squats
1 set:
:45 bike (moderate)
:30 T-push-up
:15 jumping air squats
1 set:
:45 bike (hard)
:45 box step-ups
Metcon
Metcon (Distance)
EMOM 10:
1 broad jump for max distance
1 broad jump for max distance
Warm-up
Warm-up
BOX JUMP REVIEW | 3:00
2 sets:
5 box jumps
– Rest :15-:20 between sets
2 sets:
5 box jumps
– Rest :15-:20 between sets
BURPEE PRACTICE
WOD PRIMER
1 set:
:30 calorie bike
– Rest :15
:30 or 10 box jumps
– Rest :15
:30 or 10 burpees
Metcon
Metcon
RX
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
INTERMEDIATE
EMOM 15:
Min. 1 | 9/12-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
BEGINNER
EMOM 15:
Min. 1 | 6/9-cal. Echo bike
Min. 2 | 5 box jumps (12/20 in) + 5 burpees
Min. 3 | Rest
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Finish the bike in :50 or less.
Move at a fast pace on the BJ/burpees to finish in :40-:55.
Rest 1:00+ between rounds.
Sustain a sprint pace on the BJ/burpee combo through tired legs.