Tuesday, July 30
"But effort? Nobody can judge that because effort is between you and you."
Ray Lewis
Warm-up
3 minutes of jogging, biking or rowing
-then-
3 Rounds, not for time, of:
10m High knees
10m Butt Kicks
6 Steps, Walking Lunges
6 Lateral Lunges (3 per side)
20-30 Seconds of Lateral Banded Steps
50m Run (increase acceleration each time)
60 seconds of rest
(NTE 10:00)
Strength/Skill (after Metcon)
3 rounds for quality of:
Farmer’s Carry, pick load, 1 building lap
Athlete Instructions
Increase distance as needed if the load is too light.
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Height suggested: 24/20”.
Metcon
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Strength B (can be done instead of metcon)
3-4 RFQ
Barbell Curls x 10-12 @ 30X1
Weighted Sit-Ups x 20
Banded Tricep Pushdowns x 20-25
Rotational Medball Slams x 20
Accessory (Optional. Can be done in addition to above.)
5 min:
Cool Down
Hold 1-2 minutes.