Friday L2

Warm-Up:

3 Rounds

10/8 Calorie Bike

6 Box Jumps

4 Muscle-snatches

4 Overhead Squats

 

Strength:

Floating Snatch

3,2,2,1,1,1

New Set Every 2:00

Progressive to a heavy Single For the Day

 

Metcon:

2 Rounds

30/24 Echo Bike Calories

20 Burpee Box Jump Overs (24/20)

40 Wall Balls (30/20)-(10/9)

20 Burpee Box Jump Overs

30/24 Echo Bike Calories

 

Rest 5:00 Between

 

Elite: 30/24″, 50 Wall Balls

Semis: RX

Quarters: 24/18 Calorie, 30 Wall Balls

 

Stimulus Check:

Trying to make both rounds finish within a minute of each other. Pick a steady PAce on the first bike, move through the burpees, try to finish the wall balls in 4 sets or less then pick up the pace on the back half.

 

Optional Additional Work

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

 

Dynamic Seated Box jumps

8 x 1

Every :45

Progressive in height.

Sit on a 16″ Box

 

Dynamic Lower

Banded Sumo Stance Box Squat

7 x 2 @ 55-60% + 25%

New Set every 1:00

 

Accessories

Goblet Front Foot Elevated Step-back Lunges

3 x 12 Total

Rest 1:30 Between

Stand On a 4″ Plate

 

Nordic Curls

4 x 4-6 Reps

Rest 1:30 Between

If unable to come back up.Scale By placing a foam box/ stack of plates in front of you so you’re able to control both the down and back up without your hands

 

30 Minutes

Every Minute On the Minute

#1: 15/12 Calorie C2 Bike

#2: 15/12 Calorie Row