Thursday 1.15.2015

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time of:Kettlebell Halo x 6-8 reps each directionBottom's Up Kettlebell Walk x 100ft/armL-Sit x 30-40 seconds(Use rings, parallettes or boxes; scale to a tuck if necessary)B. "Tabata Mash-Up"Tabata Row for CaloriesRest 60 secondsTabata Dumbbell Push PressRest 60 secondsTabata BurpeesRest 60 secondsTabata Sit-Ups*Perform eight sets of 20 seconds of work and 10 seconds of rest foreach “Tabata” movement, and rest 60 seconds before moving on to the nextmovement. Score each exercise by the LOWEST number of reps or cals achieved in any of the eight sets.Example, if my eight sets of rowing are: 11, 11, 12, 11, 10, 11, 10, 9, then my score is 9.

"COMPETITION"

Rest Day/Active Recovery*If not completed yesterday:Four sets for Max Calories of:3 Minutes of Assault BikeRest 60 seconds90 Seconds of Hip Flexor/Quad Stretch (tighter side)90 Seconds of Hip Flexor/Quad Stretch (other side)Rest 60 seconds

"ENDURANCE"

For 60 Minutes:2 Minute AirDyne @90%1 Minute Side Plank (30 seconds/side)2 Minutes Rowing @90%1 Minute Rest