Wednesday 10.28.2020

 

*Our #LiveFullRange Nutrition and Lifestyle Challenge starts this Sunday, November 1st — Info Session and Q&A is tonight at 7:30! Sign up through the link here!

“FITNESS”

A. Complete as many rounds and reps as possible in 18 minutes of:
60 Double-Unders or 12/9 Calorie Ski or Row (whichever you didn’t do on Monday)
12 Kettlebell Swings
300 Meter Run
9 Burpees

Rest 4-6 minutes, then…

B. Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — Strict Pull-ups x Max Reps in 40 seconds (use assistance if needed to get 6 or more solid reps each set)
Minute 2 — Plank or Weighted Plank Hold x 30-40 seconds

“PERFORMANCE”

A. Complete as many rounds and reps as possible in 18 minutes of:
60 Double-Unders
12 Burpees
300 Meter Run
6 Bar Muscle-Ups (or Strict Chest-to-Bar Pull-ups)

Rest 4-6 minutes, then…

B. Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — Single Arm Dumbbell Row x 6-8 each arm
Minute 2 — Weighted Plank x 30-40 seconds

“AEROBIC DEVELOPMENT”

30 Minute Echo Bike for Max Calories*
*Every 3 minutes, get off and complete:
5 Ring Rows
10 Push-ups
15 Hollow Rocks
(the clock continues running during these sets)

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