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August 15, 2018

14
Aug

August 15, 2018

GROUP WARMUP
3 sets –
:30 Row
5 Push ups
10 Air squats
5 Dumbbell front squats

METCON
3 rounds for time of :
12/10 Push ups
15 Dumbbell front squats RX 50/35; M55+ 35/20
21/19 Calorie row
*7 minute time cap

ALTERNATE METCON
3 rounds for time of :
10 Push ups to a box
15 Air squats
18 Calories row

STRENGTH
3 Sets of:
5 Hex bar deadlifts
7 High seated box jumps

MIDLINE
2 sets of:
5 Tuck up to v-ups
10 Kettlebell dead bugs
15 Abmat situps
:30 Hollow hold
Rest 1:00

Ride or Die 

Don’t forget to sign up (http://www.verostrength.com/ride-or-die/) for Ride or Die…and if you sign up, you will be charged the $10 drop-in the day of. Seats are limited and the workouts are awesome! Here’s this week’s conditioning:

Aerobic Power
Assault or Echo Bike:
How many calories can you accumulate in 20:00
1:00 on
1:00 recovery
Aerobic Pacing
Bike Erg
5 sets (20 minutes):
1:00 @ 45-50 RPM
1:00 @ 55-60 RPM
1:00 @ 70-80 RPM
1:00 @ 90-100 RPM

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