Articles & Announcements

Aerobic Capacity Workouts: 6/1/20-6/7/20

Monday:Air Bike 20 minutes, for max Calories Tuesday:10 sets, each for timeRow 300/250 meters10 Wall-ballsrest 1 minute Wednesday:Run 8-16 sets100 meters at very hard pace300 meters at recovery pace Thursday:Air Bike 16-30 sets20 seconds, max Calories40 seconds rest Friday:4-6 sets, for metersRow 6 minutes, 1 minute rest between sets-in each set, perform 4 cycles of

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Aerobic Capacity Workouts: 5/11/20-5/16/20

Monday:Row 12-24 sets20 seconds, max Caloriesrest 40 seconds Tuesday:20 minute EMOM1st minute: 5 Power Cleans + 5 Handstand Push-ups2nd minute: 5 Pull-ups + 10 Lunges*Air Bike for max Calories during remainder of each minute Wednesday:Row 5000 meters, for time Thursday:4 setsReverse Tabata Air Bike, for max Calories1 minute rest*a Reverse Tabata set is 10 seconds

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Aerobic Capacity Workout: 5/4/20-5/9/20

Monday:Row 6-12 sets, each interval for time250 meters, hard effort250 meters, easy effort Tuesday:“Death By Calorie Air Bike”With a running clock bike for one Calorie in the first minute, two Calories in the second minute, three Calories in the third minute…continuing until you can no longer complete the required number of Calories within the minute

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Aerobic Capacity Workouts: 4/27/20-5/2/20

Monday:Row 12-24 sets, for max meters30 seconds max effort60 seconds recovery pace Tuesday:10 sets, each for time:Air Bike 15/12 Cal35 double unders7 handstand push-ups1 minute rest Wednesday:2-3 setsRow 2000 meters4 minute rest Thursday:A. On the AirBike, after a light warmup, perform a 10 second max effort, for Calories. Take this number and double it. Use

Aerobic Capacity Workouts: 4/27/20-5/2/20 Read More »

Aerobic Capacity Workouts: 4/20/20-4/25/20

Monday:Row 5000 meters, for time Tuesday:8-12 sets20 sec Air Bike, for max Caloriesrest 1:40 between sets Wednesday:10 sets, for time7 Toes to Bar10 Push PressesRow 300/250 meters1 minute rest Thursday:12-30 sets, for max Calories:Air Bike 30 seconds, hard effort30 seconds recovery effort Friday:3-5 setsRow 1000 meters, for timerest 2 minutes Saturday:40 minute AMRAP10 Push-ups15 Sit-upsAir

Aerobic Capacity Workouts: 4/20/20-4/25/20 Read More »


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