Thursday and Henceforth!

Zoom on Friday and Sunday for BT3

Friday Zoom Times: 11:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

Sunday Zoom!

BT3 ON SUNDAY at 5:00pm

Zoom ID: 874 1222 5401

No passcode 🙂

 

Thursday Workout:

50/40/30/20/10 for Time of:

Half Burpees/Squat Thrusts

Box Jumps or Step-ups

Warm-up with enough leg stretches to make the lower body parts fold up well.  Make sure there are some lunges in there, some push-ups, and a little rope skipping to make sure your legs are jumpable even for just the Half Burpees there’s a little jump there 🙂 This should be really tiring if performed rapidly, so do that, but make sure you’re stretched enough and moved enough before blasting into it!

Thursday Rowing/Riding:

Max Meters in 4 minutes all out.

 

Friday Workout:

Max Rounds in 15 minutes of:

24 Right Legged Backward Lunges

15 and 15 (switch legs at 10) Low to High Cross Chops Right

OR Russian Twists x60

Hold for 60 seconds!  Elevated Side Plank Right

24 Left Legged Walking Lunges

15 and 15 (switch legs at 10) Low to High Cross Chops Left

OR Russian Twists x60

Hold for 60 seconds!  Elevated Side Plank Left

 

Friday Rowing:

Max Wattage Test Redo!

You guys have been crushing the 20 calorie test, so you might have accessed new heights on the Wattage.

Once that’s completed:

50/40/30/20/10 of:

Calories and Curl and Press (seated) with DB’s that make sense (like 15/10’s)

 

Saturday:

The Workout:

4 Rounds for awesome:

20 Pistol Progressions

20 Rotating Jumps

20 Leg Raises (band them or weight them if possible!)

Max Push-ups without stopping

 

Advice: The workout as written is a little busted, you’ll go faster if you don’t do many push-ups, so it’s not for time, you’ll get more push-ups total if you don’t max out any one set, so it’s not for max reps, it’s best if you don’t rest anywhere because it’ll be harder, and taking longer through the 20’s will get you more reps on the push-ups for sure, but that’s no fun.  The only way to make it “right” is to add a healthy rest after each round and demand all the reps be in a row.  Also, “ain’t nobody got time for that” so we’re gonna do it “for awesome.”

 

 

The Warm-up:

Qi-Gong, Single Unders and Calves, Leg Swings, Lying Shoulder Drill, and practice the moves!

 

Saturday Rowing:

500m

Rest 90 Seconds

1000m

Rest 3:00

1500m

Rest 4:30

2000m

Rest as needed for the day!