Cardio Training

M WOD – MONDAY 23.09.19 – “FULLER CIRCLE”

MOBILITY & WARM UP

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

CONDITIONING

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg

SUBSTITUTIONS

Calorie Assault Bike or Bike Erg

800 mt Run
75/50 Calorie Schwinn Bike

Double Unders

Reduce Reps
250 Single Unders
3 Minute Time Cap

M WOD – MONDAY 04.12.17

WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-ups
20 Vertical jumps
Jog 400m

MOBILITY & SKILLS
Dynamic Stretch – Trigger Point

CONDITIONING
With a continuously running clock for 18 minutes Cap Time:

Time Trial
Row 1500m
Damper Setting #10/8

Rest 1/2 of Time Trial Then:
50/40 Cal Air Dyne

Rest 1/2 Time for Cal Then:
200 Double Unders

Cap Time 18 minutes

ACCESSORY WORK
Squat 5X#65%; 5X#75%; 5X#85%x; 3X8##65%
Good mornings 3X6 #50% 1RM of Back Squat