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WEDNESDAY 200311

Warm-up:
Individual….

Bike 3 Minutes
Crossover Symmetry

Group….

Tabata Warm-Up x 2 sets:
20 seconds of Banded Monster Walks
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

Review the workout and prepare to get started……

FITNESS:

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (one bell)
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)

PERFORMANCE:

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg one bell)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Mobility:

Mash Quads
Banded Shoulders
Roll Posterior

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