Monday 012316

Todays Suggestion: Both Metcon and Cardio and Endurance

Metcon Focus
AMRAP 3 minutes x3
8 Hang Power Snatch (95/65lbs)
9 Handstand Push Ups
10 Shoulder to Overhead (95/65lbs)
Rest 2 minutes between AMRAPs. Continue where you left off each AMRAP, do not start over at beginning.

Cardio and Endurance Focus
10 Rounds
10 Assault Bike calories
10 Calorie row
Rest 1 minute

Crash B's Focus
3 x 7 Minute Row - Rest 3-7 Minutes inbetween each set.
No restind during the 7 minute sets, it is continuous 7 minutes at the specified stroke rates.

Set 1:
4 Minutes @ 20 Strokes/Minute
2 Minutes @ 22
1 Minute @ 24
*Not max effort each set, focus on correct technique and form

Set 2:
3 Minutes @ 22
2 Minutes @ 24
2 Minutes @ 26
Try to produce more power with your strokes during set 2. Keep form and technique.

Set 3:
3 Minutes @ 24
2 Minutes @ 26
1 Minute @ 28
1 Minute @ 30
**This set is at max effort for those stroke rates.