Wednesday 181003

I. General Warm-up

3:00 Row/Bike/Jog-try to use Nasal breathing only!

 

Take KBS and Pull-up warm-up reps and get equipment set!

 

II. Workout of the Day

For 5:00

12/10 Cal Row

12 Burpee Box Jumps @24/20; 20/16; 16/12

12 Kettlebell Swings @53/35; 35/26; 26/18

 

Rest 3:00

 

For 5:00

40 DU/80 SU

12 Pull-ups; Assisted Strict Pull-ups; Ring Rows

12 GHDSU/Wtd. Abmat Sit-up

 

Rest 3:00

 

For 5:00

12/10 Cal Row

12 Burpee Box Jumps @24/20; 20/16; 16/12

12 Kettlebell Swings @53/35; 35/26; 26/18

 

Rest 3:00

 

For 5:00

40 DU/80 SU

12 Pull-ups; Assisted Strict Pull-ups; Ring Rows

12 GHDSU/Wtd. Abmat Sit-up

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Continuing with our mixed-modal aerobic interval progression, this week lowering down to 5 minute rounds with 3 minutes rest. We should still be aiming for paces that you would be able to sustain for 15+ minutes, so at no point should anyone be “sprinting” until the very end. Although the intensity can go up slightly this week, we should still be shooting for consistent round splits. We are repeating the two intervals, so the goal should be to repeat the same or better score on the second round.

 

III. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms

 

IV. Supplemental Work

Wednesday:

Assault Bike:

10x 1:00 @ 10 Min Max Cal Average RPM + 4

walk rest 1:00 between

Crossfit Enhance