Home Workout
At Jog Pace:
*300yd Shuttle Run
(rest 1:30)
At 2/3 Speed Pace:
*300yd Shuttle Run
(rest 1:30)
For time:
*300yd Shuttle Run
(rest 1:30)
At 2/3 Speed Pace:
*300yd Shuttle Run
(rest 1:30)
At Jog Pace:
*300yd Shuttle Run
*to complete a 300yd shuttle:
Place a cone at 25yd.
Sprint to the cone and back 6 times.
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CrossFit
For load:
Seated Row 8-8-8-8
(make consistent increases)
For time:
50-40-30-20-10
Calorie Row
Double Under
Sit-up
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Competitor
For total reps:
Every 1:00 for 10:00
Toes to Bar
*start every minute with 20 double under.
(choose reps prior to start. unbroken)
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
8 rounds for total reps:
1:00 to complete:
12/9 Calorie Assault Bike
Max Air Squats
(rest 1:00 between rounds)
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×2
Clean Pull
100% 3×3
Front Squat
75% 2×3
85% 3×2
“To profit from good advice requires more wisdom than to give it.”
~Wilson Mizner
