The Gym Lake Highlands – 2-Fitness
Warm-up
Warm-up (No Measure)
EMOM x 9
Min 1: Rower Pike Ups
Min 2: Row 30sec (increase pace every set)
Min 3: 30sec Dual Kb Front Rack Wall Sit
Strength
Front Squat (3-3-3-3-3)
13X1 Tempo*
*Only make the last TOUGH
** This week we are moving the holding tension at the bottom for 3 seconds
Workout
Metcon (3 Rounds for time)
3 Sets @ HIGH EFFORT
Row 200/150m @90%
4 SA KB Clean (R)
4 SA KB Snatch (R)
4 SA KB Thruster (R)
4 SA KB Clean (L)
4 SA KB Snatch (L)
4 SA KB Thruster (L)
Row 200m/150m@90%
Rest 3mins b/t sets
* Attempt UB Sets with KB on each arm
**Weight of KB should be difficult
Metcon (3 Rounds for time)
3 Sets @ HIGH Effort
Assault Bike 15/12 cals @80%
12 Burpee Box Jump (24/20)
Assault Bike 15/12 cals @90%
Rest 3mins b/t sets
*Specifically show an increase in tempo on the second Assault Bike effort