Wednesday 5 June 2024 – 2G 60 minutes
Surge and return on the tread blocks where the goal is to increase your surge pace each round. Unilateral work on the floor with anchor exercises.
Tread Block – 23.5 minutes
- 2 min base
- 2 min surge
- 2 min base
- 2 min surge
- 2 min base
- 90 sec surge
- 2 min base
- 90 sec surge
- 2 min base
- 1 min surge
- 2 min base
- 1 min surge
- 2 min base
- 30 sec AO
Floor Block 1 – 15 minutes circuit: unilateral
- Round 1:
- 8 each x high plank low row
- 4 each x single arm snatch (anchor)
- 4 each x single arm half kneeling to full lateral step up
- 4 each x single arm snatch (anchor)
- 8 each x standing high to low chop
- 4 each x single arm snatch (anchor)
- Round 2:
- 8 each x high plank low row
- 4 each x single arm neutral grip thruster with rotation (anchor)
- 4 each x single arm half kneeling to full lateral step up
- 4 each x single arm neutral grip thruster with rotation (anchor)
- 8 each x standing high to low chop
- 4 each x single arm neutral grip thruster with rotation (anchor)
- Bonus – repeat until time:
- 8 each x high plank low row
- 4 each x single arm half kneeling to full lateral step up
- 8 each x standing high to low chop
Floor Block 2 – 6.5 minutes circuit
- 6 each x single arm high pull
- 30 sec AO row (100 – 200m) – check and remember distance
- Repeat until finisher: 30 sec AO row