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TUESDAY 200623

Warm-up

200m Jog or Bike for 90 seconds
15 Dislocates
15 Good Mornings
10 Reverse Lunges each side
10 Push ups with a pause in the bottom
10 Ring Rows

20 Double Under or 40 Single Unders
5 Strict Pullups
10/8 Cal on Bikes
10 Squats

Review the movements and take the time to warm the movements up


FITNESS and PERFORMANCE 200623

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)


Active Warm up at home

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:

Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms


800m Run

When the running clock reaches 18:00, perform the following:
800 Meter Jog


Chipper plus EMOM

When the running clock reaches 25:00, perform the following:

Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans

*Every 3 minutes, including 0:00 perform 200 Meter Run


Mobility

Mash Triceps
Roll Posterior
LAX to Feet and Traps

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