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TUESDAY 20201109

Warm-up

2:00 on Bike/Rower (:40 Easy/:20 Hard x2 through)
Samson Stretch
Seated Forward Fold Stretch
5 Plank Walk-out to Push-up
10 Upward/Downward Dog Transitions
10 Scorpions
:40 Supinated Bar Hang

2 Rounds:
6 Lunges
6 Ring Rows or Pull-ups


Strength and Skill

Every 2:00 for 12:00 (6 sets):
8 Pendlay Rows w/:01 Pause at Top
Build to a challenging set of 8 for today.

Pendlay Row 5×8

Pendlay Row for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Scoring: Load


FITNESS and PERFORMANCE 20201110

Every minute on the minute for 20 minutes:
Odd Minutes:
12/9 Calorie Row or 9/7 Calorie Bike
Even minutes:
5 Pull-ups
10 Lunges
15 Sit-ups

Score = number of rounds completed within 60 second timeframe.

20 = entire workout completed within minute timeframe. 16 = minutes 1-16 completed within the :60 windows, etc.

If you fail to complete a round within the :60, reduce reps as needed to continue.

Scoring: Rounds + Reps

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