Wednesday July 20th

1:30 Pvc pass through while coach is going over board then
AMPAP 6 Minutes
10/7 Calorie Bike, increase intensity
:20 Dead Hang
10 Hollow Rocks
:20 Plank Transitions

Pull up, push review
3 Rounds
1:00 Max Rep Banded Strict Pull Ups
:30 Rest
1:00 Max Rep Push Ups
:30 Rest
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase
band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Goal is the same or more reps that 2 weeks ago
with less rest between sets.

Teams of 6. TRY to team up with people that are similar height as you. Would rather not have you adjusting the seat every switch or using 3 different bikes for one team of 6

AMRAP 16 Minutes, in Teams of 6
10/7 Calorie AirBike

Feel: Gas Pacing: Send
Target Score: 5 Rounds Each
Firebreather Score: 7 Rounds Each

Cool Down- Standing straddle and butterfly

Previous PostNext Post