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TUESDAY 20210622

Warm-up

:90 Bike or Row
10 Leg Swings Front/Back Side/Side
10 Waiter Bows
10 Downward/Upward Dog Transitions
10 Scorpions
10 Glute Bridges
Seated Forward Fold Stretch
Banded Shoulder Distraction Stretch


Strength and Skill

Every 1:30 for 9:00 (6 sets total–3 sets of each):
Int 1 – 4-6 Strict Pull-ups/Negative Pull-ups/Feet Elevated Box L-Pull-ups/Ring Rows
Int 2 – 6-10 Double KB Bent Over Rows (As heavy as possible without using momentum from hips)


FITNESS 20210622

For Time with a 15 Minute Cap:
21/15 Calorie Bike
30 Goblet Lunges (25-40, 15-30#) (15/leg)
30 Kipping Leg Raises
30 Goblet Lunges (25-40, 15-30#) (15/leg)
21/15 Calorie Bike

Stimulus: since you’re repeating most of these movements in a fairly dense fashion (except the leg raises), try to find a sustainable pace for more than the initial calorie bike and lunge sets (e.g. use the pacing/break strategy that you would perform with 40-50 reps).

Scoring: Time


PERFORMANCE 20210622

For Time with a 15 Minute Cap:
30/24 Calorie Row
30 Single DB Box Step-ups (50/35#/24/20″)*
30 Toes-to-Bar
30 Single DB Box Step-ups (50/35#/24/20″)*
30/24 Calorie Row

* Hold the dumbbell any way.

Stimulus: since you’re repeating most of these movements in a fairly dense fashion (except the toes-to-bar), try to find a sustainable pace for more than the initial calorie row and step-up sets (e.g. use the pacing/break strategy that you would perform with 40-50 reps).

Scoring: Time

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