2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: The goal today is focus on being 100% consistent with row intervals. All sets should be
slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.
– Metcon: The goal today is focus on being 100% consistent with row intervals. All sets should be
slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.
B) Warm Up (3:00 – 20:00)
Game time!
Let the coach pick a game of choice – about 7 min then a quick 5 min dynamic warm-up.
Then,
Spend 10 minutes going over proper rowing technique.
C) Metcon (25:00 – 55:00)
For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m
50 DB Renegade Rows (Left + Right = 1 Rep) (40s, 30s)
Rest 2:00
Row 750 Meters Easy Recovery
L2: (40s, 20s) (Box Push-ups)
L1: (35s, 15s) (Box Push-ups)
*Alternate Option
800m Run, 3:00 Bike or 3:00 Ski Erg per interval.
D) Extra Credit (55:00 – 60:00)
5 Minutes of Parasympathetic Breathing