Tuesday 6-25-19



OPEN ATHLETE


Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min


SANCTIONAL ATHLETE


AM
Run 20 min continuous w/ weighted vest

PM
Assault bike sprint 10 seconds @100%
easy spin 1:20
x6
+
Row sprint 10 seconds @100%
easy row 1:20
x6
+
Row 15 min easy
Assault bike 15 min easy
+
Ski erg/true form practice 10-15 min


STRENGTH

A1. Elbow plank alternating knee to elbow touches; 20 alt'ing reps x3; rest 90 sec
A2. Hollow body hold alternating elbow to knee touches; 20 alt'ing reps x3; rest 90 sec
B1. Side plank; 30 seconds x4; rest 30 sec
B2. Tuck front lever hold on rings; 30 seconds x4; rest 30 sec
C1. Strict TTB; amrap unbroken x3; rest 60 sec
C2. GHD sit ups; 10-20 reps x3; rest as needed to recovery
+
15 min easy assault bike


ENGINE

A1. Elbow plank alternating knee to elbow touches; 20 alt'ing reps x3; rest 90 sec
A2. Hollow body hold alternating elbow to knee touches; 20 alt'ing reps x3; rest 90 sec
B1. Side plank; 30 seconds x4; rest 30 sec
B2. Tuck front lever hold on rings; 30 seconds x4; rest 30 sec
C1. Strict TTB; amrap unbroken x3; rest 60 sec
C2. GHD sit ups; 10-20 reps x3; rest as needed to recovery
+
15 min easy assault bike