Warm Up
3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row
10 lunge steps step backwards
10 air squats
10 calorie row
Strength
Strength
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Metcon
16 minute every minute on the minute
1st min - 15-18 calories fan bike
2nd min - 6-8 thrusters 115# (or something you can get those numbers unbroken)
3rd min - 10-15 toes to bar or knees to elbow
4th min - rest
***Stimulus Notes: Consistency! That will be key here to finish your reps in the minute timeframe.
I went about this by going at a pace where it took almost the whole minute to do the fan bike, step off, get right to the thrusters, to train movement under fatigue. Get off the bike with ~5 seconds before the thrusters and get your 6-8 reps immediately at the top of the minute under some duress to help movement under fatigue.
The Toes To Bar, if you're not going unbroken, choose a set that you can hold onto - whether it's a set every 15-20 seconds or one unbroken set, stick with it from the beginning.
1st min - 15-18 calories fan bike
2nd min - 6-8 thrusters 115# (or something you can get those numbers unbroken)
3rd min - 10-15 toes to bar or knees to elbow
4th min - rest
***Stimulus Notes: Consistency! That will be key here to finish your reps in the minute timeframe.
I went about this by going at a pace where it took almost the whole minute to do the fan bike, step off, get right to the thrusters, to train movement under fatigue. Get off the bike with ~5 seconds before the thrusters and get your 6-8 reps immediately at the top of the minute under some duress to help movement under fatigue.
The Toes To Bar, if you're not going unbroken, choose a set that you can hold onto - whether it's a set every 15-20 seconds or one unbroken set, stick with it from the beginning.