november 30 2021
Nov. 30:
Every 1 min for 10 mins, alternating between:
15/11 Bike Calories
15 GHD Sit-ups
-- Rest 2 mins --
Every 1 min for 10 mins, alternating between:
60 Double Unders
Handstand Walk, 40 ft
-- Rest 2 mins --
Every 2 mins for 10 mins do:
20/16 Row Calories
max reps in remaining time Toes-to-bars
Today we are hitting some EMOM capacity work, where we are focused on staying steady throughout the workout and hitting time domains in that range of 40 sec on/20 sec off through the first two EMOMs before working the entire 2 mins in the final EMOM of row calories and toes-to-bars.
L2:
Every 1 min for 10 mins, alternating between:
13/10 Bike Calories
20 V-ups
-- Rest 2 mins --
Every 1 min for 10 mins, alternating between:
40 Double Unders
3 Wall Walks
-- Rest 2 mins --
Every 2 mins for 10 mins do:
15/12 Row Calories
max reps in remaining time Knees-to-elbows
L1:
Every 1 min for 10 mins, alternating between:
12/9 Bike Calories
15 AbMat Sit-ups
-- Rest 2 mins --
Every 1 min for 10 mins, alternating between:
60 Single Unders
3 Half Wall Walks
-- Rest 2 mins --
Every 2 mins for 10 mins do:
12/10 Row Calories
max reps in remaining time Strict Knee Raises
Limited Equipment Variation:
Every 1 min for 10 mins, alternating between:
Run, 200 m
20 V-ups
-- Rest 2 mins --
Every 1 min for 10 mins, alternating between:
60 Double Unders
Handstand Walk, 40 ft
-- Rest 2 mins --
Every 2 mins for 10 mins do:
Run, 200 m
max duration in remaining time Hollow Hold
Bodyweight Variation:
Every 1 min for 10 mins, alternating between:
Run, 200 m
20 V-ups
-- Rest 2 mins --
Every 1 min for 10 mins, alternating between:
60 Line Hops
Handstand Walk, 40 ft
-- Rest 2 mins --
Every 2 mins for 10 mins do:
Run, 200 m
max duration in remaining time Hollow Hold