Thursday 5/24/2018

Warmup:

1 Minute

Easy Bike 

Active Spidermans

:45 Seconds

Medium Bike 

Active Samson

:30 Seconds

Faster Bike 

Push-up to Down Dog

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Assault Bike

50′ Front Rack Wreck Bag Walking Lunge (50/35)

Movement Substitutions

Reduce Reps 

Toes as High as Possible 

Knees to Chest

With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the Wreck Bag that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to use a wreckbag, use dumbbells or another weighted object in the front rack.

20/14 Calorie Row 

200 Meter Run