Tuesday, jan 3
Strength A:
Bench Press 5-5-4-4-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Athlete Instructions
Instructions
Alternate sets with B.
Take 15 mins to complete.
Load
Start at 70% 1RM and increase by feel.
Strength B:
Strict Handstand Push-ups : 5x8
Strict Handstand Push-ups 5x8
Rest as needed between sets.
Athlete Instructions
5x6-8 reps
"The Crossroads"
FT: Echo Bike Calories and Bar Facing Burpees
For time: In 1 min do:
9/7 Echo Bike Calories
max reps in remaining time Bar Facing Burpees ... Rest 1 min and repeat until you reach 75 Bar Facing Burpee reps.
Athlete Instructions
Extra Details
9/7 Echo Bike Calories or 12/9 Assault Bike Calories Time domain: 4-7 rounds (7-13 mins) Time cap: 15 mins
Notes
We are looking for you to challenge yourself today and push the pace. Push early enough and you may get done by the time the real pain hits. Go a nudge past that redline and the bike will slow down too much to get significant numbers of burpees in the remaining time.
Competitor: 100 bar facing burpees
L2: 60 bar facing burpees
L1: 50 bar facing burpees