Thursday

4
Aug

Thursday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Athlete choice – 2 min cardio machine (run/row/ski/bike)

EMOM x 12 (4 sets total)

Min 1: ski

Min 2: lunge with a twist

Min 3: 25 ft shuttle sprint

Min 4: good mornings (PVC)

(Work for :45 and rest / transition for :15)

Skill

Metcon (No Measure)

Running intervals

Level 1:

200 m

400 m

200 m

800 m

200 m

400 m

200 m

-Rest :45 after each interval-

(Level 1 is for anyone with a sub 10 minute mile)

Level 2:

400 m

200 m

400 m

200 m

400 m

-Rest :45 after each interval-

(Level 2 is for anyone with a mile time over 10 minutes)

Workout

Metcon (AMRAP – Reps)

EMOM x 15:

1- wall balls

2- DBS

3- Burpees over DB (lateral)

4- jump rope

5- Rest

Level 1: 20# / 14# WB & 50# / 35# DB & double unders

Level 2: 20# / 14# WB & 35# / 20# DB & doubles or singles

Level 3: 14# / 10# WB & 30# / 15# DB & singles