Tuesday 11.5.2019

 

“FITNESS” & “PERFORMANCE”

Every 4 minutes, for 32 minutes (8 sets):
Row 250/200 Meters
15/10 Push-ups
30 Double-Unders (or 8-10 Alternating Box Step-Ups)
5 Strict Pull-ups

*Note times for each set; goal is the lowest possible total working time across the whole workout.

“BURN”

Complete as many rounds and reps as possible in 7 minutes of:
20 Double-Unders or 40 Singles
40-ft Lateral Bear Crawl (20ft each way)
100 Meter Ski

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:
500 Meter Bike Erg
30 Second Plank Hold
10 Squat Jumps to Pull-up Bar

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:
80-ft Sandbag or D-Ball Walk
250m Row
10 Push-ups

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)
Part 1:
6 sets:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min

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