12 Dec 2019

Thursday 12.12.2019

REST Day GET OUT OF THE GYM! Yoga Ice Skate (whitewater center) Play a sport Pilates Stretch Run Bike Walk Swim Climb Hike Nap Eat Conditioning 15 Rounds of “Rowling”, for time: 1 = 10/7 Cal Bike 2 = 200m Run 3 = 20/14 Cal Bike 4 = 400m Run 5+ = 30/21 Cal Bike […]

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11 Dec 2019

Wednesday 12.11.2019

Health Conditioning Every minute, on the minute, for 27 minutes: Min 1 – 8 Burpees Min 2 – 10 Hanging Knee Raises + 10 KB Swings Min 3 – 3 Rope Pulls Min 4 – Rest Performance  Conditioning EMOM x 27 minutes: Min 1 – 10 Burpees to Target 6′ Over reach Min 2 – […]

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10 Dec 2019

Tuesday 9.10.2019

Health and Performance Accessory 4 sets, not for time: 8 Suitcase Deadlifts (ea) 8 KB Front Rack Step-ups Conditioning Alternating rounds with a partner for 10 minutes: 8/6 Cal Bike Sprint 6 PVC Hurdles 24/20 (Rx+ 30/24) Rest 4 minutes Alternating rounds with a partner for 10 minutes: 8/6 Cal Row Sprint 6 x 30ft […]

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09 Dec 2019

Monday 12.9.2019

Health Bench Press 5-4-3-2-1 (Climbing) 1-2-3-4-5 (Heavier than previous sets) Conditioning As many rounds as possible in 20 minutes: 5 Ring Rows 10 Sit-ups 15 Air Squats Performance  Snatch Balance or Overhead Squat 5-4-3-2-1 (Climbing) 1-2-3-4-5 (Heavier than previous set) Conditioning 20 min AMRAP: 5 Pull-ups (Rx+ Strict) 10 Push-ups (Rx+ HSPU) 15 Air Squats […]

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