thursday, july 13

Gymnastics:

Every 2 mins for 8 mins do:

3/2 Rope Climbs

Athlete Instructions

Goal is to time each set of these and complete them as fast as possible during each set. Practice efficiency and how fast we can get each set done. For our newer athletes, scaling down to less rope climbs and just working footwork and getting as big a bite as possible then moving our hands, even if just for one time in the 2 minutes is a great start. Scale to Rope Pull-ups, Pull to Stands, or just foot lock with hold.

"Mitty"

6 rounds, each round for time, of:

20/16 Row Calories

300 m Run

16/12 Echo Bike Calories

Go every 5 mins.

Athlete Instructions

If you are wearing a heart rate monitor today, we are looking to maintain a pretty consistent hard pace where our heart rate will hover in zone 4 or around 83-88% of maximum heart rate. Be ready to settle into a hard challenging pace as this one is all about repeatability.

Primary Objective: Complete each set within 3:00-4:00 minutes

Secondary Objective: Complete all sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE 8/10