Tuesday, January 28

February 5, 2020

 

De-Load Week
-------------------
A single part today, spending our hour today on conditioning with "Speed Limit"

ACTIVATION
3 Sets:
3 Minute Bike
30 Seconds Spiderman + Reach
30 Seconds Lateral Box Step-ups
30 Seconds Horizontal Ring Rows
30 Seconds Inchworms

Increse Bike Intensity Each Set

 

The Fire

2rds (:45 on :15 off)
Plank
Hollow Rock Hold
Russian Twist
V-Ups

 

Speed Limit (AMRAP - Rounds and Reps)

AMRAP 15:
Buy-In: 2000 Meter Row

Max Rounds+Reps in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

To start off this 15 minute workout, you'll complete 2,000m Row
Once you finish all the meters, you'll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
Make sure to stand to full extension at the top of each burpee box jump
Your score is the total number of rounds and reps completed before the time cap
Cap the Row meters at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

Subs:
Run: 1 Mile Run
Assault or Echo Bike: 115/85 Calories

Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows

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