Lets have fun and workout!
Remember to signed up for Team: Yo Soy Beast Mode
Fitness
A. Coach’s Choice
+ Dynamic Stretch
B. 30 minute EMOM rotate through the following exercises @ an easy pace
Minute 1: 60 Seconds of Running ( 100m-200m)
Minute 2: 60 Seconds of AirBike
Minute 3: 60 seconds of Rowing
C. Cool Down + Stretch
Competitive
A. Build a 10-15 min. Warm-Up as for a Competition.
B. 30 minute EMOM rotate through the following exercises @ 70%:
Minute 1: 60 Seconds of Running
Minute 2: 60 Seconds of AirBike
Minute 3: 60 seconds of Rowing or Ski-Erg
C. Cool Down + Stretch
Fitness
A. Build up pace
100m Row
10 Kb Sumo Deadlift HP (#moderate)
10 KB Russian Swings
:30 sec plank hold
x2
+ Dynamic Stretches
B. Dead-Lift therapy
C. Dead-Lift; Find 1 RM 10-12 min.
D. Benchmark: “Christine”
3 Rounds for time
500m Row
12 Dead-Lifts (#bodyweight) *scale as needed!
21 Box Jump SD *scale as needed!
Competitive
A. Dead-Lift; Find 1 RM.
B. Benchmark: “Christine”
3 Rounds for time
500m Row
12 Dead-Lifts (#bodyweight)
21 Box Jump SD
Lets have fun and workout!
Remember to signed up for Team: Yo Soy Beast Mode
Fitness
A. Build up pace
100m Run
20ft Bear Walk
10 Hollow Rocks
10 Superman
5 Ring Rows
B. WCU 1 RM
C. Shoulder Press; Build to 1 RM
D. 5 min. AMRAP -Strict Pull-ups (supinated grip)
Rest 10 min.
5 min. ARMAP- Strict HSPU (scale to Push-ups)
Competitive
A. WCU 1 RM
B. Shoulder Press; Build to 1 RM
C. Tabata Sit-ups x 8 (record each set)
D. 5 min. AMRAP – Strict Pull-ups (pronated grip)
Rest 10 min.
5 min. ARMAP- Strict HSPU
Coach Shane Farmer explains the Concept2 damper setting and drag factor. How should you be using them? How do they work together? What do they do?
Make sure to watch Part 2
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