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TUESDAY 20210119

Warm-up

:90 on Bike or Rower
5 Plank Walk-out to Push-up
10 Bird Dogs
10 Dead Bugs
10 Scorpions
10 Glute Bridges
10 Alternating Cossack Squats
10 Reverse Lunges/leg

Strength and Skill

Every 2:00 for 8:00 (4 sets):
12 x Barbell Hip Thrusts w/Pause At Top*

Use a challenging weight but one at which you can achieve full hip extension with the pause.

* Upper back elevated on bench (or gymnastic pads depending on torso length)

FITNESS 20210119

Every minute on the minute for 20 minutes (5 total rounds):
Min 1 – 14/10 Calorie Row
Min 2 – 10 Russian KBS (53/35#)
Min 3 – 10 Burpees
Min 4 – 10 Goblet Reverse Lunges (53/35#) [5/leg]

Minute 9 = Max Effort Calorie Row
Minute 15 = Max Effort Burpees

On minute 9 and minute 15, you will perform as many reps as possible of that movement within the :60 interval.

Score = total calories [from minute 9] + total burpees [from minute 15]. i.e. 25 calories in min 9 + 12 burpees in min 15 = score of 37 reps.

Scoring: Reps


PERFORMANCE 20210119

Every minute on the minute for 20 minutes:
Min 1 – 10/7 Calorie Bike
Min 2 – 15 Russian KBS (70/53#)
Min 3 – 10 Target Burpees (to 6″ reach)
Min 4 – 10 Goblet Reverse Lunges (70/53#) [5/leg]

Minute 9 = Max Effort Calorie Bike
Minute 15 = Max Effort Target Burpees

On minute 9 and minute 15, you will perform as many reps as possible of that movement within the :60 interval.

Score = total calories [from minute 9] + total target burpees [from minute 15]. i.e. 25 calories in min 9 + 12 burpees in min 15 = score of 37 reps.

Scoring: Reps

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