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Thursday 10.22.2020

POSTED ON October 21, 2020

Thursday | 10.22.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
 
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy assault bike
10 wall angels
5 wallballs (light weight)
5 alt. V-ups (each side)
3 updowns
 
Workout: 11:00 – 36:00
 
**Workout Prep**
2 sets
5 T2B/K2E
5/4 Cal. Assault Bike
5 Wall Balls (30/20)
3 Burpee to Bar
– rest 1:00 after each set –
 
WOD:
 
* Target time each set: 2:15-2:45
* Time cap each set: 3:00
 
Every 4 mins (5 Rounds)
12 Toes to Bar
12/10 Calorie Assault Bike
12 Wall Balls (30/20) (OR 18 Wall Balls (20/14))
12 Burpees
* The Scaling aim is for athletes to maintain intensity and stay within the target time frame.
* Scaling option 1:
Every 4 mins (5 Rounds)
10 Knee to Chest
10/8 Calorie Assault Bike
10 Wall Balls (20/14)
10 Burpees
 
* Scaling option 2:
Every 4 mins (5 Rounds)
12 Abmat Sit Ups
10/8 Calorie Assault Bike
8 Wall Balls (14/10)
6 Burpees
 
Cleanup: 40:00 – 44:00
Accessory: 44:00 – 60:00
 
3 Sets
10 Single Arm DB Bench (each side)
10 Dumbbell Hammer Curl (moderate weight)
20 Hip Extensions (OR 20 Banded Good Mornings)

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