Monday 8 January 2024 – 2G 60 minutes
Endurance on the treads. Power on the floor. Benches set up at an incline today.
Tread Block
- Goal: use your base to get back to green (or close to it)
- 2.25 min push
- 15 sec surge
- 90 sec base
- 2.25 min push
- 15 sec surge
- 90 sec base
- 2.25 min push
- 15 sec surge
- 90 sec base
- 2.25 min push
- 15 sec surge
- 90 sec base
- 2.25 min push
- 15 sec surge
- 90 sec base
- 2.25 min push
- 45 sec AO
- Collapse (member’s choice)
Floor Block 1 – 6.5 minutes
- Three rounds back to back:
- 8 total x incline alt chest fly
- 8 / 6 / 4 x neutral grip push press, rest
- When done, push row
Floor Block 2 – 6.5 minutes
- Three rounds back to back:
- 8 x sit up stand to shoulder press
- 8 / 6 / 4 x high pull with power, rest
- When done, push row
Floor Block 3 – 7 minutes
- Three rounds back to back:
- 8 each x rfe goblet split squat
- 8 / 6 / 4 total x alt single arm snatch, rest
- When done, push row until finisher: 45 sec AO row