Monday

Metcon:

[OPEN] 

As Many Calories as Possible In 5 Minutes:

15-12-9

Wallball (30/20-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

12-9-6

Wallball (30/20-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike 

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

9-6-3

Wallball (30/20-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike 

 

SCORE: Total calories biked, sum totaled across 3 sets.

 

[PERFORMANCE]

 

As Many Calories as Possible In 5 Minutes:

15-12-9

Wallball (20/14-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

12-9-6

Wallball (20/14-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike 

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

9-6-3

Wallball (20/14-10/9’)

Toe to Bar

Time Remaining: Max Calorie Bike 

 

SCORE: Total calories biked, sum totaled across 3 sets.

 

[FITNESS]

As Many Calories as Possible In 5 Minutes:

15-12-9

Wallball (14/10-10/9’)

Knees to Chest

Time Remaining: Max Calorie Bike

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

12-9-6

Wallball (14/10-10/9’)

Knees to Chest

Time Remaining: Max Calorie Bike 

 

Rest 5 Minutes

 

As Many Calories as Possible In 5 Minutes:

9-6-3

Wallball (14/10-10/9’)

Knees to Chest

Time Remaining: Max Calorie Bike 

 

SCORE: Total calories biked, sum totaled across 3 sets.

 

Accessory:

Tabata “Midline” (8:00)

4x Cycle Through

20-seconds of work / 10-seconds of rest 

Side Plank (Right)

Side Plank (Left)

Hollow Hold

Forearm Plank

• Rotate exercise’s each interval