banner

THURSDAY 20210114

Warm-up

:90 on Bike or Rower

Line Drills:
Butt Kicks
Ostrich Walks
Spiderman Crawl
Lunge w/Twist
Heel Walk
Toe Walk
Sprint/Backpedal (Down/Back)
Shuttle Run (Down/Back)
Side Shuffle (Down/Back) Each Direction

Calf Stretch
Seated Straddle Stretch


Strength and Skill

Every 1:30 for 12:00 (8 sets total–4 sets of each):
Interval 1 – 4 Turkish Get-ups [Left]
Interval 2 – 4 Turkish Get-ups [Right]

* Use a DB or KB–choose a moderate weight such that you can perform all 4 reps with proper mechanics.

FITNESS 20210114

For Time with an 18 Minute Cap:
.6 Mile Bike
10 x Forward Run/Back Pedal (400ft)
.6 Mile Bike
10 x Shuttle Run (400ft)
.6 Mile Bike
10 x Side Shuffle (Facing Rig) (400ft)
.6 Mile Bike
10 x Side Shuffle (Facing Walls) (400ft)

For runs, half the rig down & back = 40ft.

Scoring: Time


PERFORMANCE 20210114

For Time with an 18 Minute Cap:
500M Row
10 x Forward Run/Back Pedal (400ft)
500M Row
10 x Shuttle Run (400ft)
500M Row
10 x Side Shuffle (Facing Rig) (400ft)
500M Row
10 x Side Shuffle (Facing Walls) (400ft)

For runs, half the rig down & back = 40ft.

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin