Physical Training

8 Minute Warm-up It’s Not Always a Race- Not for Time 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) 5 Min Rest Group U Go, I Go Heavy Ball Over Shoulder

8 Minute Warm-up 7 Rounds (U go, I go) – (12min Cap) 5-minute Transition (starts after all groups are done) 10 Rounds For Time (Partner – Waterfall – 20min Cap)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.

Chipper for Time (40 min cap)

10 Min Warm Up 21, 15, 9 For Time

Cardio Round-Up to 400 Reps Each Work for 45 seconds with 15 seconds rest for transition Eliminate the element when 400 reps is reached. The station becomes rest. The goal is 26 rounds (26 minutes) or under Adjust elements as needed: 1 element/athlete.

15 min Warm Up 5 rounds for time (20min cap)

REST DAY

A full day of rest and eating to recover from the heavy volume of the week.