THURSDAY WORKOUT

The last several days have been rough, so today we are going to work out some of that soreness... "Cardio" style. :-)


"5K Everyway"

Accumulate 5,000 meters using the following:

Run - A max of 2,000m may be accumulated by Running
Row - A max of 2,000m may be accumulated by Rowing (1000m in one sitting max)
Bike - A max of 800m (1/2 mile) may be accumulated on the Bike (Bike is only worth 1/2 of what you actually pedal; for example, you would need to Bike 1 mile to get the 800m)
Double Unders - Worth 3 meters each, you may accumulate a max of 1,000m (334 DU's)
Single Unders - Worth 2 meters each, you may accumulate a max of 1,000m (500 Singles)

**35 Minute Cut-off**

*Use any combination of the above movements, for the listed maximum amount of meters for those movements, to accumulate 5,000 meters total distance. You may only accumulate 1,000m on the Row  in a single shot, but you may come back to it again for a max of 2,000m, or any distance combinations you plan out, but no more than 1,000m at a time. Every other movement may be performed for the max allowable distance in one shot.

SATURDAY WORKOUT

Let's have a little fun with a team workout. A little incentive today… the members of the fastest team get radio control for any class they attend for the next week. :-)

In teams of 3:

3,000m Row

1,000 Single Unders

500 Air Squats

*One person will be Rowing at all times, it will be up to your team when to switch out. Only TWO team members may work at a time, including the person on the Rower. We will try to make the teams as evenly matched as possible.

SUNDAY WORKOUT

15 Minutes:
Box Squat Box Jumps
3-3-3-3-3
*Percentages for these should look like 60-70-80-85-90% of your 1RM Box Jump. For these, you will take a 12" Box (if you're especially short or tall, adjustments will be made) and squat to it, then on the way out of the bottom of your squat, you will explode into your Box Jump, completing 3 reps in this fashion, for each set. Obviously, an approach will not be used for your Box Jump, as you will be squatting each rep.

Then...

4 Total Minutes of Tabata Fun!

2 Rounds:
Alternating Single Leg Tabata Single Unders
20 Seconds Left Leg
10 Seconds Rest
20 Seconds Right Leg
10 Seconds Rest
Directly into...
2 Rounds:
Alternating Sides Tabata Plank Holds
20 Seconds Left Side
10 Seconds Rest
20 Seconds Right Side
10 Seconds Rest