Tabata double unders
Assault bike 3 miles then :20 sprint/:40 chill pace X 5
A) same as class workout from yesterday
Every 4 minutes for 6 rounds
20 box jump overs 24/20
20 hang PC
If you are finishing past the 3:15 mark do not go up in weight.
B) 25 min to build to a heavy snatch+OHS
C) class or
6 rounds of:
Min 1: 12/10 Cal Ski Erg
Min 2: 15/12 Cal Assault Bike
Min 3: 18/15 Calorie Row
Min 4: 50 Double unders
Min 5: 200m Run
D) take as long as you…
Tuesday Warm up
Tabata air squat
Tabata v up
Tabata push press 45/35
A) 3 X 500m row+15 bench press 165/105+15 inverted rows+2 min rest
B) 3×1000 m row+25 GHD SU+2 min rest
C)1xRow 2k+100′ hs walk
Chill 5 k run/row would be awesome.
Light work acceptable if you had a light day or two this week. PRing any lift, metcon, or cardio peace is not light.
I can say this until I’m blue in the face but, it won’t really matter… Anyone can do this volume but, that doesn’t mean you should. If you don’t get bodywork, high quality food, great supplements, and adequate sleep then you are doing more work for less gains. If your not sure what this means talk to me.
Take rest days.
Break up your training day in a way that works for you.
10 burpees EMOM for 10 min
20 min mobility
Work in 10 reverse hypers+10
GHD SU+10 ohs w/115 x 4
A) 27 cal Bike+21 Thrusters 95/65+15 clean and jerk 95/65+9 power snatch 95/65 X 3 rounds
B) find 3 rep btk hang full snatch
C) row 1k+20 muscle ups+…
1250 m row then 20 sec all out/40 sec chill pace X 6
Metcon 1) t.u.p. From ..com
P clean 135/95
Front squat 135/95
Rest as needed then
In line unbroken muscle ups ascending +30 du
So 1 mu + 30 du back in line
2 mu etc…….when you break you are out
Rest as needed
30 min gymnastic walking and skill work
Margaux coaches 4pm
Metcon 2 tbd
Accessory 25gh hip extensions + max strict chin ups + max free standing shoulder taps x4 rounds nft …