Author Archives: eduff

Tuesday January 22nd – Tempo Strength + KB Complex Mountain

Tuesday: 1/22

10 Minute Warm Up:

10 Minute Mobility: Ethan will lead first time in morning.

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat &

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Friday January 18th – Stations: Rowing + Circuit

Friday: 1/18

Station 1:

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min

 

  • Partner 1: ROW Goal Paces =  R:(1:45/1:55) W:(1:55/2:05) B:(2:00/2:15)
  • Partner 2: 4 MIN STABILITY AMRAP
  • AMRAP A: 5x Bird dogs 5x Dead Bugs  (Each Side) [10x Sec Hold]
  • AMRAP B: 10x Plank Shoulder Taps (Total) 10x Down Dog Toe Touches (Total)
  • Transition on and off the ERG should take less than :20 Secs.

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