06 Apr, 2022
4.6.22
Metcon
On the cardio machine of your choice:
3 min at an easy pace
Then complete 3 sets of:
30 secs on, 30 secs off at a progressively increasing intensity!
3 min at an easy pace
Then complete 3 sets of:
30 secs on, 30 secs off at a progressively increasing intensity!
Metcon
Every 5 mins x 25 mins:
#1: 1000/850m Row – 60/45 Cal Assault Bike
#2: 800/700m Row – 50/35 Cal Assault Bike
#3: 700/600m Row – 40/28 Cal Assault Bike
#4: 600/500m Row – 35/25 Cal Assault Bike
#5: 500/400m Row – 30/20 Cal Assault Bike
#1: 1000/850m Row – 60/45 Cal Assault Bike
#2: 800/700m Row – 50/35 Cal Assault Bike
#3: 700/600m Row – 40/28 Cal Assault Bike
#4: 600/500m Row – 35/25 Cal Assault Bike
#5: 500/400m Row – 30/20 Cal Assault Bike
For the first interval you should have at least 1 min of rest. If you cannot have that amount of rest with the required distance/calories, then stop so that you do have 1 mi rest. Then with each following set you should have more and more rest; and in turn you can increase the intensity. The last 2 sets should be sprints!
Metcon
EMOM x 12 mins:
1. 8-12 Kneeling DB Hammer Curls (T2120)
2. 8-15 DB Push Ups ( 2 sec pause at the top)
3. 30 sec L-Sit or Tuck on the bar / Hollow Hold
1. 8-12 Kneeling DB Hammer Curls (T2120)
2. 8-15 DB Push Ups ( 2 sec pause at the top)
3. 30 sec L-Sit or Tuck on the bar / Hollow Hold
Metcon
IN CLASS MOBILITY
In the time remaining perform the Hip Stretch of your choice
In the time remaining perform the Hip Stretch of your choice
Metcon
Optional Extra Work
Complete 4-5 sets of:
4x25ft Sled Push (3/2 plates)
2x25ft Standing Arm Over Arm Sled Pull
5 Sandbag Cleans (150/100)
2x50ft Sandbag Carry
Rest 2 mins