Fitness – Thu, Feb 9
Warm-Up
Metcon
<p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">2:00 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">MIN 1 – EZ into Mod</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">MIN 2 – Workout Pace</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">Then Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">10 Single DB Press (Hold DB Across Chest)</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">5/5 DB Overhead Step-Back Lunge*</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">10 DB Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">5/5 Single Leg V-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-70e725d9-7fff-3c40-669b-99504e21b14c">*Hold DB on opposite side as leg stepping back.</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">ON A 22:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">150/120 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">AMRAP in Time Remaining of…</span></p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">5 C2B Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)*</span></p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">15 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4da9f38f-7fff-9d78-dfca-d7aa356a0fd8">(Score is Total Rounds + Reps)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">ON A 22:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">120/100 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">Immediately Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">AMRAP in Time Remaining of…</span></p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">5 Ring Rows*</span></p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**</span></p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">15 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">*5 Reps should be very challenging with a deep pull to the chest.</span></p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b64c784d-7fff-d566-1261-2d7143f5bccc">(Score is Total Rounds + Reps)</span></p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">12 Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">15 DB Flyes*</span></p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">18 DB Slides</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">*Complete from the Floor or Bench.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e087f8c0-7fff-2771-0fc2-8ee4cbf2a3ed">(No Measure)</span></p>
