2.10.2022
Warm-up
400m Run
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2 Rounds
20/20 Banded Heel Pulls
10/10 Banded Leg Drives
:30sec Forward Lean Wall March
:15sec Arms Only Rowing
:15sec Body + Arms Rowing
:15sec Legs + Body (no arms)
:15sec Full Stroke
Metcon
[17:00-59:00]
Dex (3 Rounds for reps)
0:00-14:00
400m Run
80/64 Cal Row
400m Run
14:00-28:00
40/32 Cal Row
800m Run
40/32 Cal Row
28:00-42:00
400m Run
80/64 Cal Row
400m Run
*record each for time
Open/RX+: Same as fitness
CC: PACER/SUSTAIN
Goal: 9:00-12:00/Round
-Machine Subs: Bike for Run: 40/30 = 400m Run, 80/60 = 1000m Run 400m run = 30/25, 800m = 60/50 and 200m run = 15/12
We are continuing to work on building that base through mixed monostructural interval work. Today, we will be hitting some challenging sets on the row and the run.
Aim is to start each interval strong and steady, then build pace throughout and end with a full effort over the final 30-45sec.
Dex (BUILD) (3 Rounds for reps)
0:00-14:00
200m Run
70/56 Cal Row
200m Run
14:00-28:00
35/28 Cal Row
400m Run
35/28 Cal Row
28:00-42:00
200m Run
70/56 Cal Row
200m Run
Cool Down/Stretch
[after class]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Accessory Work
Metcon (AMRAP - Reps)
5 Sets
:30sec Max Renegade Rows
:15/:15 Copenhagen Plank
:15/:15 Star Plank
