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Daily Programming Includes:
-Skill/ NFT (Not For Time): practicing movement with low heart rate; efficiency first.
-Interval Training/EMOM/Tabata, etc.: work to rest rations, training movements with induced fatique but rest added.
-Weightlifting/Strength: snatch, clean & jerk, squat, press, pulls. (different variations to work positions)
-Metabolic Conditioning Workout: time priority, task priority or different high heart rate test of fitness. Competition
25 minute AMRAP
500 meter row
20 calorie bike (watts below 500)
150 reps *alternate between rounds single unders/double unders
10 to 1 reps of
-Front Rack Lunges (135/95)
- Russian Kettlebell Swings (70/53)
5 sets of - every 3:00 complete:
7 C&J (135/95) *attempt to touch & go
21 toe to bar
*(add 5-10 lbs to the barbell each round)
** Record your slowest time.