August 23, 2017


Intervals for time:

3x 200m sprint (30 second rest b/w sets)

3x400m sprint (60 second rest b/w sets)

3x800m sprint (90 second rest b/w sets)

Get ready to run! Make sure you warm up and mobilize lower half: calves, hamstrings, hip flexors. Focus on good running mec...

August 22, 2017


2 x 5 Min AMRAP:

50 Cal Bike

*In remaining time: max Front Squats @ 70% of 1RM

(5 min rest between rounds)

You don't have a lot of time for those calories. Keep wattage high on the bike and give yourself as much time as possible to recover for those front squats....

August 21, 2017


30min EMOM:

1) 15 CAL. row

2) 8 DB Box Step ups

3) 10 Db G2OH (#35/#25)

This is a long metcon. Try to keep output high throughout duration of workout, weights are light, keep sets unbroken. Goal of this workout is to have short bursts of work, followed by a rest....

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