Wednesday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

QOD

What do you do to relieve stress?

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike/Row/Ski

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

Accumulate 3:00 of Farmer Holds

(70/53)|(53/35)