161011

Tuesday

A.M. Ski/Bike Intervals + UB Strength

11 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Ski: 1:41.2 avg/500m
Bike: 600-622 watts avg. (11.5-12.5 cals)

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 5-7, rest 60 sec
145x6, 150x6, 150x5, 150x5

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec
70 across 8.8.8.8

A3. Inverted Hang to Hang as controlled as possible, 4 x 2-3 reps, rest as needed **focus on keeping as tight hollow position as possible, passing through front lever
Complete

P.M. Self-paced EMOM’s

A1. Muscle Ups, 25 sec AMRAP
8

A2. Toes to Bar, 20 sec AMRAP
14-15

A3. Thrusters @ 155#, 25 sec AMRAP
13

A4. Row Cals, 20 sec AMRAP
12

A5. Double Unders, 30 sec AMRAP
51

+

8 min EMOM

50% Muscle Ups from A1.

4 across. Complete

Rest 3 min

8 min AMRAP

50% Thrusters + 50% Toes to Bar each min

7 thrusters + 8 t2b across. Complete

Rest 3-5 min (3 min)

10-12 min EMOM
(12 min)

50% Cals on Rower + 50% Double Unders

6 cals + 25 DU across. Complete.

+

3 rounds for time

Run 200m

15 Bar-Facing Burpees

20 Alt DB Snatch, 55#

8:21