
Programming Preview: Week of 10/18
October 17, 2021Current Programming Block (Sep – Oct)
October 17, 2021Warm Up
3 Rounds
10 Rev Hand Spider Lunges
5 Plank to Squat
10 Squats (Pause/reg/jump)
5 Dolphin Push Ups
Prep (6 Minutes)
2x:30 Bike+3 Burpees+7 Thrusters (bar only)
2x:30 Bike+3 Bar Facing Burpees+7 Thrusters (light/working)
Met Con
Every 3 Minutes (30 Min Cap)
:45 Bike for Max Calories
3 Bar Facing Burpees
7 Thrusters (95/65)
Continue until 150/120 Cals have been completed
Score is total time to completion (30:00 +:01 per Cal not completed at cap)
If completed early, rest 1 full 3 Minute round, then Every 3 Minutes do :45 Plank hold+mobility