Monday 7/2/18 - Bike, Row, Burpee

July 2, 2018

 

W: 8 Sets of Bike :10 Hard, :20 Easy 

20 Hip Swings

20 PVC Pass Thru 

 

M-1: 5 Sets:

12 Cross Body Step Up  (6 Per Side) 
:30 Rest

8 Seated Strict Press

:60 Rest

 

Purpose: Develop cross-body stability and strict strength control.

Goal: Build to challenging, but controllable weight. 

Load: Use weights that can be done unbroken, leaving only 1 or 2 reps in the tank.
 

 

M-2: Every 2:00 for 20:00

18/12 Cal Bike 

14/10 Cal Row 

:20 Max Burpees 

 

L2: 16/12 Cal Bike 

10/8 Cal Row 

:20 Max Burpees 

 

L1: 12/8 Cal Bike 

10/8 Cal Row 

:20 Max Burpees 

 

Score: Total number of burpees.
Goal: Work for your pace on the bike & row, but stay controlled enough to push the burpees.

 

Please reload

Featured Posts

Spotlight on Joe H: Once an Athlete, Always an Athlete

December 22, 2016