Wed, 04/25/2018

April 24, 2018

Back Squat
Heavy Set of 5




“Elbow Grease”
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)


Option to sub 200 M Run for Row

10/7 Cal Row or 100 M Run
MB Hang Power Cleans




The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to hold the same RPMs across. The harder they go, the fitter they get and the more time they have to rest before beginning the cleans. Again, the medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place at the beginning of each minute, from the 0:00 – 0:30. The :30 seconds of rest to follow gives athletes the incentive to push the bike just as hard in the next round.



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