Thursday 6.27.2019

“FITNESS” & "PERFORMANCE"

Every 6 minutes, for 30 minutes (5 sets):250 Meter Row15 Toes to Bar200 Meter Run30 Air SquatsIf the prescribed reps/distances are unattainable, please adjust accordingly so that you have at least 60 seconds of rest after each set.

"BURN"

Warm-up:quick joint warm-up (cat-cow, spiderman, lunges)Followed by…Every 30 seconds, for 3 minutes (3 sets) of:Interval 1 – Static Hang x 20-30 secondsInterval 2 – Mountain Climbers x 20 secondsFollowed by…Every 30 seconds, for 2 minutes (2 sets) of:Interval 1 – Hollow Rocks x 20 secondsInterval 2 – Hand Plank Shoulder Taps x 30 repsThen..Every 2 minutes x 5 sets:200/150m Row @increasing effort each set30 Second Plank Hold or FLR on RingsRight into…Every 2 minutes x 5 sets:12/9 Calorie Assault Bike @increasing effort each set6 Ball SlamsThe goal of each of these is to go slightly faster each set on the Row and Bike, respectively. Start at around 75% effort, with the goal of finishing with a near max-effort sprint on the last set of each.

“ENDURANCE”

On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.