Tuesday December 5 – Timed Mile (weather dependent) OR Partner Thrusters & Disappearing Act

Tuesday: 12/5

Timed Mile (re-test from 9/26) – WEATHER PERMITTING

ROUTE:

Starting at the Skatepark on Willoughby Way (start/finish line is where the straightaway begins), follow Willoughby until it hit Ralph McGill. Take a R on Ralph McGill. Take a R on Ashley Ave. Take a L on Willoughby way to return to the finish line.

Non-runners will stay back at the gym and complete an assessed 2,000m ERG row. After sufficient rest, they’ll work through the following AMRAP until the runners return:

10 Moving Dead Bugs (per leg)

10 Sumo Squats

10 V-ups or Lemon Squeezes

10 Pushup to Plank

Repeat

ONCE BACK IN GYM, FINISH WITH:

Tabata Mashup (12-min)

4 x :20/:10 of the following 6 exercises

Bar hang/Hanging knees to Chest/Toes to Bar (try to hang for full :20)

Superman

Hollow Body Hold

Squat Pushups

Spiderman Plank

Sprinter Situp

 

WORKOUT IN THE EVENT OF RAIN:

6-MIN Partner EMOM – 2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)

R: 15 reps W: 12 reps  B: 10 reps

Partner 1 goes on 1st Minute

Partner 2 goes on 2nd Minute

Rest while partner is working

 

Then, Disappearing Act (23-min)

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises the next round #1 will disappear, and so on until 6 is the only and final exercise.

  1. KB Swings

  2. Spiderman Plank

  3. Broad Jump Burpees

  4. Squat Pushup

  5. Sprinter Situps

  6. Step Back Lunge w/knee drive (switch ½ way) (adv. add hop)

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