banner

MONDAY 20201130

Warm-up

:90 on Bike/Rower at Moderate Pace
3 Rounds:
6 Kip Swings
6 Kipping Knee Raises
6 Push-ups

10 Leg Swings Front/Back Side/Side
Standing Forward Fold Stretch

Calf Stretch on Rig
Pec Stretch on Rig
:30 Supinated Bar Hang

— Explain workout and practice jump rope/workout movements —

FITNESS 20201130

For time with a 35:00 Time Cap:
1.2 Mile Bike
5 Rounds of Plate Hop/Sit-up Cindy
1.0 Mile Bike
4 Rounds of Plate Hop/Sit-up Cindy
.8 Mile Bike
3 Rounds of Plate Hop/Sit-up Cindy
.6 Mile Bike
2 Rounds of Plate Hop/Sit-up Cindy
.3 Mile Bike
1 Round of Plate Hop/Sit-up Cindy

1 Round of Plate Hop/Sit-up Cindy:
10 Sit-ups
10/8 Push-ups
20 Plate Hops to 45# Plate (or 30 Single-unders)

Scoring: Time

PERFORMANCE 20201130

For time with a 35:00 Time Cap:
1000M Row
5 Rounds of T2B/DU Cindy
800M Row
4 Rounds of T2B/DU Cindy
600M Row
3 Rounds of T2B/DU Cindy
400M Row
2 Rounds of T2B/DU Cindy
200M Row
1 Round of T2B/DU Cindy

1 Round of T2B/DU Cindy Cindy:
5 Toes-to-Bar
10/8 Push-ups
15 Double-unders (or 30 Single-unders)

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin