Monday
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 BP Sit ups
:10 Rest
:20 Scorpions
1 set:
10 alternating spiderman stretch
30 mountain climbers
10 alternating step-ups
:45 row (slow)
1 set:
10 deadbugs
5 forward box step-overs
5 lateral box step-overs
:45 row (moderate)
1 set:
10 sit-ups
10 box step-overs AFAP
:45 row (fast)
Metcon
Metcon
SKILL WORK
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
Warm-up
DB BOX STEP-OVER INSTRUCTION
1 set:
3 forward box step-overs (1 DB)
3 lateral box step-overs (1 DB)
3 forward box step-overs (2 DBs)
3 lateral box step-overs (2 DBs)
1 set:
3 forward box step-overs (1 DB)
3 lateral box step-overs (1 DB)
3 forward box step-overs (2 DBs)
3 lateral box step-overs (2 DBs)
MINI-ROUND
2 sets:
:20 calorie row
:20 sit-up
:20 DB box step-over
– Rest :30
Metcon
Metcon (AMRAP – Reps)
RX
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)
BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)
Cool Down
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back
1:00 couch stretch/leg
1:00 foam roll upper back
10-15 calories on the rower.
15+ sit-ups.
10 or more DB box step-overs.
No rest between movements with short breaks in the middle of each minute.