Tuesday, Feb 26th
PLEASE WATCH DAILY VIDEOS. These are important for you to see how each movement should be done with proper technique. You should always use proper technique over speed. Please ask questions if you’re not sure how to do a movement.
Performance Warm-up
5 easy rounds of:
10 empty bar snatches
30 second plank on elbows
5 inch worms
Strength
Every Minute On The Minute for 15 mins:
Build up your 1 rep clean and split jerk. Have your weights ready to go because a min goes by fast. Only go as heavy as you can with near perfect technique.
Performance Notes
Each round you have to earn your opportunity to move closer to the end of the workout.
Performance
Complete 75 snatches at 115/85
1 min work – 1 min rest
Each min there’s a 12/10 calorie Assault Bike buy in
*Workout time cap is 21 mins.
Example: 3-2-1-go! You do 12 calories on the bike in 32 seconds. You have 28 seconds to do snatches. At 1 min you take a 1 min rest. At 2 mins you start with the bike again and have until 3 mins to work. When you get to 75 snatches you’re done.
Scaled Performance
Complete 75 snatches at 85/55
1 min work – 1 min rest
Each min there’s a 10/8 calorie Assault Bike buy in
Example: 3-2-1-go! You do 10/8 calories on the bike in 32 seconds. You have 28 seconds to do snatches. At 1 min you take a 1 min rest. At 2 mins you start with the bike again and have until 3 mins to work. When you get to 75 snatches you’re done.
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Fitness Notes
Each round you have to earn your opportunity to move closer to the end of the workout.
Fitness Warm-up
5 easy rounds of:
10 slow burpees
30 second plank on elbows
5 inch worms
Fitness (bodyweight)
Complete 75 burpees to 6 inch target
1 min work – 1 min rest
Each min there’s a 100m run buy in
*Workout time cap is 21 mins.
Example: 3-2-1-go! You do run 100m in 32 seconds. You have 28 seconds to do burpees. At 1 min you take a 1 min rest. At 2 mins you start with the run again and have until 3 mins to work. When you get to 75 burpees you’re done.
Scaled Fitness
Complete 50 burpees to 6 inch target
1 min work – 1 min rest
Each min there’s a 100m run buy in
*Workout time cap is 21 mins.
Example: 3-2-1-go! You do run 100m in 32 seconds. You have 28 seconds to do burpees. At 1 min you take a 1 min rest. At 2 mins you start with the run again and have until 3 mins to work. When you get to 75 burpees you’re done.
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Kettlebell/Dumbbell
Complete 75 thrusters at 70/53
1 min work – 1 min rest
Each min there’s a 100m run buy in
*Workout time cap is 21 mins.
Example: 3-2-1-go! You do 100m in 32 seconds. You have 28 seconds to do thrusters. At 1 min you take a 1 min rest. At 2 mins you start with the run again and have until 3 mins to work. When you get to 75 thrusters you’re done.