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TUESDAY 200811

Warm-up

200m Jog
15 Dislocates
10 Good Mornings
10 Leg Swings
10 Down Ups
10 Squats

30 Sec Plank
20 Sec Sprint on the Bike
5 Burpee Box overs

Prep for the movements as needed….


FITNESS 200811

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 20/15 Calories of Rowing
Station 2 – 15 Burpee Box Step-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Front Rack Walking Lunges



*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight overhead without over extension of the lumbar, please how it in the front rack position instead.


PERFORMANCE 200811

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight overhead without over extension of the lumbar, please how it in the front rack position instead.

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.


At Home Warm-up

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:

Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second


Lunge and Down/Up

When the running clock reaches 18:00, perform the following…

Complete rounds of 20, 18, 16…..4, and 2 reps for times of:
Jumping Lunges
Down Ups

TIME CAP = 20 Minutes


Core Work

When the running clock reaches 40:00, perform the following…

Three sets of:

15 Straight Leg Sit-Ups
2-Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)

Rest 2 minutes


Mobility

Roll Posterior
Mash Quads
LAX to feet and shoulders

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