GROUP WARMUP
3 sets –
:30 Row
5 Push ups
10 Air squats
5 Dumbbell front squats
METCON
3 rounds for time of :
12/10 Push ups
15 Dumbbell front squats RX 50/35; M55+ 35/20
21/19 Calorie row
*7 minute time cap
ALTERNATE METCON
3 rounds for time of :
10 Push ups to a box
15 Air squats
18 Calories row
STRENGTH
3 Sets of:
5 Hex bar deadlifts
7 High seated box jumps
MIDLINE
2 sets of:
5 Tuck up to v-ups
10 Kettlebell dead bugs
15 Abmat situps
:30 Hollow hold
Rest 1:00
Ride or Die
Don’t forget to sign up (https://verostrength.com/ride-or-die/) for Ride or Die…and if you
sign up, you will be charged the $10 drop-in the day of. Seats are limited and the workouts are awesome! Here’s this week’s conditioning:
Aerobic Power
Assault or Echo Bike:
Assault or Echo Bike:
How many calories can you accumulate in 20:00
1:00 on
1:00 recovery
1:00 recovery
Aerobic Pacing
Bike Erg
5 sets (20 minutes):
1:00 @ 45-50 RPM
1:00 @ 55-60 RPM
1:00 @ 70-80 RPM
1:00 @ 90-100 RPM
5 sets (20 minutes):
1:00 @ 45-50 RPM
1:00 @ 55-60 RPM
1:00 @ 70-80 RPM
1:00 @ 90-100 RPM