Tuesday 26 March 2024 – 2G 60 minutes
Tread Block 1
- Reset monitor
- 7 min tread for time
- Check distance
Tread Block 2
- Reset monitor
- 2 min push
- 30 sec WR
- 2 min push
- 30 sec WR
- 2 min push
- Check distance, match or beat distance from block 1
Row Block
- 30 sec row for time, check distance
- 30 sec recovery
- 75 sec row for time, match or beat double your previous distance
- 30 sec recovery
- 2 min row for time
- 1 min AO row
- Match or beat double your previous distance
Floor Block 1 – 7 minutes
- Back to back – load & xplode:
- 8 x shoulder press to stand
- 4 – 8 x tap jump squat, rest
- Back to back – load & xplode:
- 8 total x alt lateral lunge to bicep curl
- 4 – 8 x high pull with power
- Back to back – load & xplode:
- 8 x double crunch
- 4 – 8 x sit up with knee tuck, rest
Floor Block 2 – 7 minutes
- 30 sec of shoulder press to stand
- 30 sec to do 6 x tap squat jump, recover until next exercise begins
- 30 sec of shoulder press to stand
- 30 sec to do 6 x tap squat jump, high plank until time is called
- 30 sec recovery
- 30 sec of alt lateral lunge to bicep curl
- 30 sec to do 6 x high pull with power, recover until next exercise begins
- 30 sec of alt lateral lunge to bicep curl
- 30 sec to do 6 x high pull with power, high plank until time is called
- 30 sec recovery
- 30 sec of double crunch
- 30 sec to do 6 x sit up with knee tuck, recover until next exercise begins
- 30 sec of double crunch
- 30 sec to do 6 x sit up with knee tuck, high plank until time is called
Floor Block 3 – 5.75 minutes
- 30 sec to complete:
- 8 x skier swing
- 8 total x high plank to alt oblique knee tuck
- bonus: alt low side plank until time is called
- 30 sec rest
- 75 sec to complete:
- 2 rounds of:
- 8 x skier swing
- 8 total x high plank to alt oblique knee tuck
- bonus: alt low side plank until time is called
- 2 rounds of:
- 30 sec rest
- 3 minutes to complete:
- 3 rounds of:
- 8 x skier swing
- 8 total x high plank to alt oblique knee tuck
- bonus: alt low side plank until time is called
- 3 rounds of: