Daily Workout

1 Hr of Zone 2 Training

Your Pick

• Brisk Walk
• C2 Bike
• C2 Rower
• Ski Erg

Maintain a heart rate between 60 – 70% of Max.

10min Warm-Up / Set-up

30 Rounds for Time (25 min Cap)

• 1 Deadlift (225/155)
• 3 KB Thrusters (35s/25s)
• 5 Push Ups

Zone2 Day (Cap 30min)

• 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
• Every 4 minutes
  • 10 Push-ups
  • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.

Pull-Up Strength Builder

• 3 x 12 – 15 Lat Pull Down
• 2 x 20 – Single Arm Banded Pull-Downs (each arm)
• 2 x 10 – DB Rows
• 2 x 10 – Scap pulls

White Board Finisher

• Whiteboard a workout for the remaining time.

4 Rounds For Time

• 400m Run || 1000m C2 Bike
• 20 Sit-ups
• 10 Dumbbell Goblet Squats (65/45)

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Warm-Up – 15 Minutes

3/4 Regional Linda

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Deadlift. (225/165)
• Bench Press (145/100)
• Squat Clean (105 / 75)

Cycling

• 30min Spin Class

Thanksgiving Extra

• Whiteboard Workout — Workout will be based on the number of participants.

Bored? Here are a few articles for you.

8 Minute Warm-up

It’s Not Always a Race- Not for Time

• Buy In: 30/24 cal Assault (slow-moderate max pace 60rpms)
• 3 Rounds
  • 4 Bent Over Barbell Rows (165/115)
  • 8 Toes-to-Bar
  • 12 Barbell Good Mornings (45/35)
  • 16 Weighted Sit-ups (15/10)
  • 20 Weighted 20″ Box Step-ups (30lb/20lb)
• Cash Out: 30/24 cal Assault Bike (slow-moderate max pace 60rpms)

The focus for today is form while attempting to maintain a zone 2 or below heart rate.

For simplicity:

Zone 2 is 60 to 70% of max heart rate, and max heart rate is calculated by subtracting your age from 220.

8 Minute Warm-up

15 min AMRAP (19.1 open workout)

• 19 wall ball shots (20/14)
• 19 cal row

5 Min Rest

Group U Go, I Go Heavy Ball Over Shoulder

• 15 rounds per Athlete. (100/80)