Tuesday, September 1

"Gymnasty" Week #1 ------------------- 1. Mobility and Activation (~10:00) 2. Endurance Benchmark (~25:00) 3. Conditioning (~20:00) Extra 4. Midline (~15:00) ACTIVATION 2 Rounds 1 Minute Easy Bike Spin 1 Minute Easy Row 2 Rounds For Quality 30' Walking Lunge 15 Banded Good Mornings 15 Glute Bridges 5 Strict Toes To Bar

Erg Bike - Endurance Benchmark (2 Rounds for distance)

10 Minute Max Meter Erg Bike Rest 3 Minutes 10 Minute Max Meter Erg Bike We start the day with a great endurance test We begin with a 10-minute ride on the bike erg for max meters We will then have a 3-minute rest followed by one more 10 minute You want to reset the bike erg during your rest before the second segment Your score will be the total meters added up from both work periods Set up your bike erg monitor for 10 minutes of max meters to get an accurate total SUBS BIKE ERG Max Meters on Other Machine Track Run

Born to Run (Time)

For Time: 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (135/95) 200 Meter Run, 15 Power Cleans (135/95) 200 Meter Run, 21 Power Cleans (135/95) This medium-long range workout alternates from running to bodyweight and barbell movements The manageable barbell weight and bodyweight stations will allow for consistent forward progress here Your score is the total time it takes to complete the workout The intended time range for this piece is between 12-20 minutes SUBS 400 METER RUN 500 Meter Row 1000 Meter Bike Erg 400 Meter Ski Erg 25/18 Calorie Assault or Echo Bike 200 METER RUN 250 Meter Row 500 Meter Bike Erg 200 Meter Ski Erg 12/9 Calorie Assault or Echo Bike


Metcon (Time)

Midline 21-18-15-12: GHD Sit-Ups After Each Set: 5 Walkouts 30 Second Hip Extension Hold This midline piece will test your ability for high rep contractions as well as static holds You will complete the couplet of walkouts and hip extension holds following each set of GHD sit-ups There is no score for this section

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