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Wednesday 01.06.2021

POSTED ON January 5, 2021

Wednesday | 01.06.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
1 min easy bike
5 jump squats
5 floor plate press
10 wall angels
20 single unders
**2. Workout Prep**
1 set
30 second Bike (workout pace)
10 Push Ups
15 Air Squats
30 Double Unders
 
Workout: Noah’s Ark
 
* Target time each set: 7-9 minutes
* Time cap each set: 10 minutes
 
2 sets
25/20 Cal. Assault Bike
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Cal. Assault Bike
– Rest 3:00 between sets –
* The Scaling aim is for athletes work at a consistent pace that helps them keep a moderate intensity.
* Scaling option 1 (Masters 45+)
2 sets
20/15 Cal. Assault Bike
20 Push Ups
20 Alt. Step ups (24/20)
80 Double Unders
20 Alt. Step ups (24/20)
20 Push Ups
20/15 Cal. Assault Bike
– Rest 3:00 between sets –
 
* Scaling option 2
2 sets
1 minute Max Cal. Assault Bike
15 Bar Push Ups
20 Alt. Step ups (20/16)
80 Single Unders
20 Alt. Step ups (20/16)
15 Bar Push Ups
1 minute Max Cal. Assault Bike
– Rest 3:00 between sets –
 
* Limited Equipment Option/ Large Class Option
– Partner Option (workouts with a lot of equipment like this some times it’s best to partner up and bring people together to lighten the load)
100 Cal. Assault Bike
75 Push Ups
100 Alt. Step ups (24/20)
100 Double Unders (each/same time but not synchro)
100 Alt. Step ups (24/20)
75 Push Ups
100 Cal. Assault Bike
 
Accessory:
 
4 sets
25 reverse hypers (OR 15 Jefferson Curls (light))
1:00 side plank right
1:00 side plank left

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