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Friday 01.29.2021

POSTED ON January 28, 2021

Friday | 01.29.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min Easy Machine
5 Double DB Burpee Deadlift (light weight)
5 Double DB Snatch (light weight)
5 Step-back lunges (each side)
 
**2. Workout Prep**
1 set
1 minute Row (workout pace)
5 Devils Press (light weight)
10ft Dumbbell Lunge Walk
 
Workout: Come A Little Bit Closer
 
* Target time: 12-14 minutes
* Time cap: 20 minutes
 
For Time:
1000/800m Row (OR 1000/800m Ski)
50 Devils Press (35s/25s)
200ft Dumbbell Front Rack Lunge (35s/25s)
* The Scaling aim is for athletes to keep a near close to non-stop pace throughout the workout.
* Scaling option 1 (Masters 45+)
800/600m Row (OR 800/600m Ski)
50 Devils Press (25s/15s)
200ft Dumbbell Front Rack Lunge (25s/15s)
 
* Scaling option 2
800m/600m Row
30 Devils Press (15s/10s)
50 Box Step Ups
 
* Limited Equipment Option
800m Run
50 Burpees
300ft Walking Lunge
 
* Large Class Option
Teams of 2
2000/1600m Ski or 2000/1600m Row
100 Devils Press (35s/25s)
200ft Dumbbell Front Rack Lunge (35s/25s) (each)
* Partner 1 Lunges 50ft then partner 2 follows. Alternate until both have completed 200ft of lunge walking.
 
Accessory:
 
For Time:
50 V-ups

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