Friday 1/6/17

1.
Warmup: 
3 Rounds (not for time)
30 Calorie Airdyne bike
20 Air squats 
10 Overhead walking lunges, 45# 
+ 
Mobility / light stretching 
Complete

2.
Strength:
Back rack walking lunges 
Every 3-4 minutes 
4x20 (10/leg), heavy 
185# x20 Reps x4 Sets 

No belt 

3.
Conditioning:
8 Rounds
1:00 at each station 
Minute 1: Run on Trueform (max meters) 
Minute 2: 12 Toes to bar + 36 Double unders 
Minute 3: 10 Power cleans, 115#
Minute 4: Assault bike (max calories)
Minute 5: Rest
Rd#) Run, TTB/DU, PC, Bike
Rd1) 250m, 12/36, 10, 17c
Rd2) 240m, 12/36, 10, 16c
Rd3) 250m, 12/36, 10, 16c
Rd4) 240m, 12/36, 10, 16c
Rd5) 250m, 12/36, 10, 16c
Rd6) 250m, 12/36, 10, 16c
Rd7) 250m, 12/36, 10, 16c
Rd8) 250m, 12/36, 10, 17c
Total) 1980m, 96/288, 80, 130c
Total time 39:00

Running (TF) 240-250m/min pace
Toes to bar unbroken 
Double unders 2 trip ups throughout the workout 
Power cleans all fast singles
Assault bike 390-500 watts, 16-17cal/min pace 

4.
Accessory work:
Back extensions 
Every 3:00
3x40 at bodyweight 
BW x40 Reps x3 Sets

5.
Conditioning:
For time
21-18-15-12-9-6-3
Strict handstand push-ups
Calorie Row 
8:34

Strict handstand push-ups unbroken
Rowing 1350-1450 cal/hr pace