A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today we are looking for about 45-50s of working as the time to transition/catch your breath
will take 10-15s. Nothing should stop you in your tracks on this workout so look to maintain a consistent
effort of about 70% for the entire 20 minutes.
– Metcon: Today we are looking for about 45-50s of working as the time to transition/catch your breath
will take 10-15s. Nothing should stop you in your tracks on this workout so look to maintain a consistent
effort of about 70% for the entire 20 minutes.
B) Warm Up (3:00 – 15:00)
Team Relay – run 1-3 rounds depending on number of people in class and speed of the rounds. Have each partner perform their share of calories/push-ups and switch off for wheelbarrow each direction.
7/5 each calorie bike per partner
50ft wheelbarrow
5 each push-ups
50ft wheelbarrow
Then,
Tabata Double Unders
8 x 20s work/10s Rest
L2: (Double Under Attempts)
L1: (Single Unders)
C) Review (15:00 – 25:00)
Review:
HR Push-ups
SDHP
Air Squats
Calories Bike
*Spend 60-90s per each movement going over technique + allowing your athletes to perform 30s of work
(10-15 reps)
Review:
HR Push-ups
SDHP
Air Squats
Calories Bike
*Spend 60-90s per each movement going over technique + allowing your athletes to perform 30s of work
(10-15 reps)
D) Metcon (25:00 – 55:00)
4 Rounds of:
60s of Hand Release Push-ups
60s of SDHP (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike
60s Rest
60s of Hand Release Push-ups
60s of SDHP (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Bike
60s Rest
L2: (Box Push-ups) (45, 25) (Double Under Attempts) (14, 10)
L1: (Box Push-ups) (35, 20) (Single Unders) (10, 8)
*Score = What you’re grateful for
Alternate Options for Bike
– Short Shuttle Sprints (done inside or out)
– Front Rack KB Carry x 60s
– Sprawls
*We just rowed yesterday so I would not recommend using that for a sub today.
E) Extra Credit (55:00 – 60:00)
Plank OFF: Who can hold the longest? If anyone makes it beyond 5 minutes, starting adding plates 10#
plates to each athletes back =)
Rx+:(Longest L-Sit Hold)