Monday 15 July 2024 – 2G 60 minutes
Endurance on the treads, circuit work on the floor with some endurance-y rows.
Tread Block 1 – 7.5 minutes
- Goal: hold your base, adjust push if needed
- 2.5 min push
- 2.5 min base
- 1 min push
- 1 min base
- 30 sec AO
Tread Block 2 – 14.5 minutes
- Goal: hold your base, adjust push if needed
- 1 min push
- 1 min base
- 90 sec push
- 90 sec base
- 2 min push
- 2 min base
- 2.5 min push
- 2.5 min base
- 30 sec AO
Floor Block 1 – 2.5 minutes back to back
- 6 x walkout to high plank jack
- 6 total x push up (explosive) to alt high side plank
- 6 x plank pop
- Bonus: (bear) plank hold, rest as needed
Floor Block 2 – 18.5 minutes
- Round 1:
- 6 x walkout to high plank jack
- 6 x squat to hammer curl to neutral grip thruster
- 6 x hip hinge swing
- 6 x bridge hold with pullover
- 400m push row
- Round 2:
- 6 total x push up (explosive) to alt high side plank
- 6 x squat to hammer curl to neutral grip thruster
- 6 x hip hinge swing
- 6 x bridge hold with pullover
- 400m push row
- Round 3:
- 6 x plank pop
- 6 x squat to hammer curl to neutral grip thruster
- 6 x hip hinge swing
- 6 x bridge hold with pullover
- 400m push row
- Bonus: Pick your favourite exercises and repeat until finisher: Member’s choice of:
- 30 sec of walkout to high plank jack OR
- 30 sec of push up (explosive) to alt high side plank OR
- 30 sec of plank pop OR
- 30 sec of squat to hammer curl to neutral grip thruster OR
- 30 sec of hip hinge swing OR
- 30 sec of bridge hold with pullover OR
- 30 sec AO row