Thursday, August 15

August 19, 2019

 

Abmat Pizza Game
Play for the duration of one or two songs.

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (5-4-3-2-1)

Warmup to 75% for 1st set of 5. Increase Weight each set as reps go down. Go for a 1 Rep  Heavy for the Day.

Metcon (AMRAP - Reps)

EMOM 25:
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Machine Calories
Minute 2: Farmers Carry
Minute 3: Sled Push
Minute 4: Tire Flip
Minute 5: Burpee

**EXTRA**

Metcon (AMRAP - Rounds)

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

*Equal Work/Rest Ratio

• The goal of today's conditioning is to maintain similar 200 meter splits across each distance
• For example: If our opening 200 meter took 0:45, we want the 400 meter to be double that, or 1:30. The goal for the 600 meter run would then be be triple that, or 2:15.
• Rest as long between sets as the work took you
• Using the above example again, you would rest :45 - 1:30 - and 2:15 respectively after each set
• Score is total time including rest

SUBSTITUTIONS
If unable to run:
• Row: 250 Meters - 500 Meters - 750 Meters
• Assault or Echo Bike: 15 Calories - 30 Calories - 45 Calories

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