Monday 19 August 2024 – 2G 60 minutes
Endurance and a bit of power on the treadmills. Member choice on the floor. 90 seconds of recovery between blocks.
Tread Block 1 – 19 minutes
- 3 min push
- 90 sec base
- 2.5 min push
- 90 sec base
- 2 min push
- 90 sec base
- 90 sec push
- 90 sec base
- 1 min push
- 90 sec base
- 30 sec push
- 1 min AO
- Collapse (member’s choice)
Tread Block 2 – 2.5 minutes
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – circuit member’s choice takeaway – 19 minutes
- Exercises:
- 8 x TRX pull up
- 8 x TRX chest press (explosive)
- 8 each x TRX single arm reach with rotation
- 8 each x forward lunge with chop
- 8 each x balance alt bicep curl
- 8 x hip hinge swing
- Round 1: all exercises + 20 stroke AO row (160 – 240m+)
- Round 2: Choose any 5 exercises + 20 stroke AO row (160 – 240m+)
- Round 2: Choose any 4 exercises + 20 stroke AO row (160 – 240m+)
- Round 2: Choose any 3 exercises + 20 stroke AO row (160 – 240m+)
- Round 2: Choose any 2 exercises + 20 stroke AO row (160 – 240m+)
- Bonus: Repeat all exercises only until time is called
Floor Block 2 – 2.5 minutes
- 30 sec of squat to press (count, check reps)
- 30 sec recovery
- 30 sec of squat to press (count, check reps)
- 30 sec recovery
- *Finisher8: 30 sec of squat to press (count, check reps)