Today’s session we don’t touch a single weight! Does that mean it isn’t good training? Of course not. It means that today we will push the threshold of your engine and midline work capacity. There is very little skill involved so very little “stopping” should take place. The goal is to challenge the community as a whole to breathe heavy and continue to move.
400m Run
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1:00 Couch stretch each leg
1:00 Pigeon stretch each leg
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3 inch worm
6 Reverse lunge steps
6 Front to back standing leg swings (each leg)
6 Lateral standing leg swings (each leg)
12 Toe pops (jump through calves and ankles, not allowing heel to strike the ground, like jumping rope)
2 rounds
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Bike 24/18 Cals
1:00 rest x 5 sets
Goal here is to start moderately fast and build speed each interval through the final. The final shouldn’t be an all out sprint but a fast effort of a steady pace.
RX Conditioning:
AMRAP 12
12 Box Jump Over (24/20)
12 V Up
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12 Box Jump Over (24/20)
24 Abmat Sit Up
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12 Box Jump Over (24/20)
24 Knees to Elbows
*Each box jump over must be stepped down today and must be facing the box.
As you finish the work start back at the top!
Intermediate:
AMRAP 12
12 Box Jump Over (20/12’)
8 V Up
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12 Box Jump Over (20/12’)
12 Abmat Sit Up
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12 Box Jump Over (20/12’)
16 Knees to Elbows
*Each box jump over must be stepped down today and must be facing the box.
As you finish the work start back at the top!
Baseline:
AMRAP 12
12 Box Step up and Over (20/12’)
8 V Up (Bend knee’s to reduce load)
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12 Box Step up and Over (20/12’)
12 Abmat Sit Up (supported holding band attached to rig)
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12 Box Step up and Over (20/12’)
16 Lying Knees to Elbows
*Each box jump over must be stepped down today and must be facing the box.
As you finish the work start back at the top!
