Thursday 1.14.2021


*Olympic Lifting w/Coach BB is back at 5:30pm! Sign up via Zen Planner!


A. Skill Work
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 — Handstand Practice x 45-60 seconds
(can be freestanding, HS walking, Wall Climb to hold, or practice kick-ups against the wall)
Station 2 — Pistols or Pistol Progressions x 45-60 seconds
(Cossack Squats or Skater Squats are good progressions here for working on mobility and balance, respectively.)

B. Aerobic Intervals
Against a 3-minute running clock, complete:
300/250 Meter Row
200 Meter Run (or Ski, or 400 Meter Bike Erg)
Double-Unders x Max Reps

Rest 3 minutes between sets, and complete FOUR sets for max reps of Double-Unders.
If you are unable to keep your Rowing pace below 2:00/500m, stop at 250 Meters; otherwise, go for the full 300m.

Side note: These intervals can really be completed with any three modalities (ie. Row, 300m, Run 200m; Ski for Max Calories; or Ski 300m, then Bike 400m, then Row for Max Calories).  Use the written workout as a guideline, but feel free to be creative, if there is enough equipment available.


30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)
Rest 4 minutes
x 2 sets


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