Tuesday, Feb 19th
Performance Warm-up
3 easy rounds of:
10 ankle rotations each way
20 double unders (or working on them)
20 slow air squats
Stretch quads, and lats for 30 second holds.
Strength
Every Other Minute On The Minute for 10 mins:
Misfit Clean Complex at 80% of your max
Power clean
Power jerk
Front Squat
Hang squat clean
Split jerk
Performance Notes
This is a skill and grunt work day. If you are efficient at double unders that first round will be easy, but you’ll have to control your heart rate on the second and third rounds for sure!
Performance
3 rounds for time of:
75 double unders
30 calories on assault air bike
Scaled Performance
3 rounds for time of:
25 double under attempts or 150 single unders
25 calories on assault air bike
——
Fitness Notes
This is a skill and grunt work day. If you are efficient at double unders that first round will be easy, but you’ll have to control your heart rate on the second and third rounds for sure!
Fitness Warm-up
3 easy rounds of:
10 ankle rotations each way
20 double unders (or working on them)
20 slow air squats
Stretch quads, and lats for 30 second holds.
Fitness (bodyweight)
3 rounds for time of:
75 double unders
400m run
Scaled Fitness
3 rounds for time of:
150 single unders or 200 hops in place
400m run
——
Kettlebell/Dumbbell
3 rounds for time of:
75 double unders
30 KB swings at 70/53