Monday 27 May 2024 – 2/3G 60 minutes
Coach said all classes run as a 3G today. Endurance on the treads / rower. Power on the floor.
Tread Block
- 30 sec push
- 30 sec base
- 45 sec push
- 45 sec base
- 1 min push
- 1 min base
- 75 sec push
- 75 sec base
- 90 sec push
- 90 sec base
- 1.75 min push
- 1.75 min base
- 1 min AO
Row Block – 14.5 minutes
- Four rounds:
- 250 / 200 / 150 / 100m push row
- 10 total x alt lunge jack
- Four rounds:
- 250 / 200 / 150 / 100m push row
- 10 x floor tap squat jack
- Bonus: row until finisher
- Finisher: 1 min AO row
Floor Block – 14.5 minutes work & rest
- Four rounds:
- 8 / 6 / 4 / 2 each x single arm reverse lunge to press, rest
- 8 / 6 / 4 / 2 each x single arm high pull with power, rest
- 8 / 6 / 4 / 2 each x single arm clean, rest
- 8 / 6 / 4 / 2 total x sprinter sit up
- Bonus: repeat all exercises at 6 reps until finisher
- Finisher:
- 30 sec of single arm high pull with power (L)
- 30 sec of single arm high pull with power (R)