Wednesday, April 17th
Performance Warm-up
5 easy rounds of:
10 banded lat pull downs
10 DB snatches
10 calories on rower
Strength
45 degree Incline DB Bench Press
5 sets of 8-12 reps. You pick the weight that will cause you to fail in the rep range. After each set… do a max set of push ups.
*Rest 3 mins between sets
Performance Notes
This is only three rounds, but it could turn into a slog if you don’t pace correctly. Proper pacing can be the difference between fast and slow on this workout.
Performance
3 rounds for time of:
25 box step ups at 30/24 inches with one 50/35 pound DB
25 ring rows
25 calories on air bike
Scaled Performance
3 rounds for time of:
25 box step ups at 24/20 inches
25 ring rows
15 calories on air bike
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Optional Conditioning
20 mins fartlek run
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Fitness Notes
This is only three rounds, but it could turn into a slog if you don’t pace correctly. Proper pacing can be the difference between fast and slow on this workout.
Fitness Warm-up
5 easy rounds of:
10 banded lat pull downs OR mountain climbers
10 lunges with twist at bottom each way
100m run
Fitness (bodyweight)
3 rounds for time of:
25 box/chair step ups at 30/24 inches
25 banded rows OR mountain climbers
400m run
Scaled Fitness
3 rounds for time of:
25 box/chair step ups at 24/20 inches
25 banded rows OR mountain climbers
400m run
——
Kettlebell/Dumbbell
3 rounds for time of:
25 box step ups at 30/24 inches with one 50/35 pound DB/KB
25 KB swings
400m run