7/26/18

Group CF.JPG

"If I were to give up sarcasm that would leave interpretive dance as my only form of communication. Try and communicate with your partner in interpretive dance today. "

Workout:

24:00 OF MOVING 

 

EMOM 24:00 Minute 1:

15/12 calorie row or bike

Minute 2: 3 Push press (205lbs/135lbs)

Minute 3: 50 Double unders

Minute 4: 3 Push Jerks (205lbs/135lbs)

EMOM = Every minute on the minute

 

INTENDED STIMULUS AND WORKOUT OPTIONS

Today is an interval pressing workout under respiratory fatigue. The goal for today is to be under the 0:50 mark with all work in the minute completed. Each athlete should have 0:10 - 0:15 rest each minute, modify weight and reps to achieve this.

Intermediate EMOM 24:00 Minute 1: 12/10 calorie row or bike

Minute 2: 3 Push press (175lbs/120lbs)

Minute 3: 30 Double unders

Minute 4: 3 Push Jerks (175lbs/120lbs)

Novice EMOM 24:00

Minute 1: 10/8 calorie row or bike

Minute 2: 3 Push press (135lbs/95lbs)

Minute 3: 20 Stick jumps

Minute 4: 3 Push Jerks (135lbs/95lbs)

*Decrease loading to a challenging weight with good technique if needed.

 

BELLY BLASTER 

30 Partner leg press downs

*Each partner.

2 X 1:00 Hanging on bar partner shoulder stretch