3.1.18


20180301_202556

55%x9 65%x7 75%x5 85%x3 95%x1+

B. Conditioning

Tabata Rowing Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds row 10 seconds legless row (legs extended)

-rest 2 minutes between efforts-

Tabata Airdyne Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds airdyne 10 seconds just arms airdyne

-rest 2 minutes between efforts-

4 separate scores

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row