Conditioning
With a partner, alternating every 2 rounds, complete 4 sets each:
- 2 Rope Climbs
- 10 Dumbbell Snatch (70/50)
- 9/7 Calories
36:00 time cap
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. Partner 1 will complete 2 rounds of 2 rope climbs, 10 dumbbell snatch, and calories. Then parter 1 will rest and partner 2 will begin his/her 2 rounds. This pattern continues until each person has completed 4 sets (8 rounds total).
The rope climbs should take no more than 1:00. Adjust the number of reps, target height, or perform a combination of foot-lock drill and knee raises.
The dumbbell snatches are on the heavier side but you should be able to complete the 10 reps in under :30. Adjust the weight accordingly.
The calories should take no longer than :30 each time. Adjust the number of calories accordingly.
0730 Endurance
10 Rounds:
- 1000m Bike or 500m Row
Rest 1:30
Notes
Today’s workout is 10 intervals of biking or rowing. If you are on the bike, you will pedal for 1000m. If you are on the rower, you will row 500m. The goal is to get a little faster each round. The first interval should feel easy, at around 2k+:10. Then try to decrease your splits by :02 every other round so that you end close to your 2k pace.