Wednesday 5th December 2018

 

 

 

Strength: 

Bench Press for load:
#1: 5 reps @ 55%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 5 reps @ 70%
#5: 5 reps @ 75%

 

MetCon:

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Front Rack Squats 115/80
15/12 Calorie Assault Bike

Score is Slowest Round

In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 4 minute interval. Rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 6:00, 10:00, 14:00, and 18:00. The weight on the barbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.

 

ENDURANCE WOD

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike