Fitness:
10 minutes on Airdyne
P1 does 30s @ 90%
P2 does 30s @90%
x 10 sets
+
Rest 3 Minutes
+
5 Sets of the following:
60 Seconds of Jump Rope. Practice double unders if you wish.
Rest 30 Seconds
60 Seconds Burpees
+
Rest 3 Minutes
+
+
Rest 3 Minutes
+
5 Sets of the following:
60 Seconds of Jump Rope. Practice double unders if you wish.
Rest 30 Seconds
60 Seconds Burpees
+
Rest 3 Minutes
+
Partner workout:
10 minutes on Airdyne
P1 does 30s @ 90%
P2 does 30s @90%
x 10 sets
*Your score for the partner workout is total calories at the end of the 10 minutes. Make sure to mark your score after each piece and then add the two pieces for one score at the end.
Performance:
A.
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Strict HSPU x 5-7 reps
L-Sit x 25-35 seconds
B.
Take 15-20 minutes to build to a heavy Split Jerk. Does not need to be a 1RM. Would like to see you hit 90-95% of your 1RM consistently and then when things feel great, that is the day to go for the new 1RM.
C.
For time:
100 Double-Unders
50 Ring Dips
Run 400m
30 Shoulder to Overhead (165/105 lbs). Scale to 65% of 1RM
L-Sit x 25-35 seconds
B.
Take 15-20 minutes to build to a heavy Split Jerk. Does not need to be a 1RM. Would like to see you hit 90-95% of your 1RM consistently and then when things feel great, that is the day to go for the new 1RM.
C.
For time:
100 Double-Unders
50 Ring Dips
Run 400m
30 Shoulder to Overhead (165/105 lbs). Scale to 65% of 1RM
Read below for a description on todays part C. "Grinder" workout.
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