Username or Email Address
Password
Reach 300 Cal on Each Cardio Machine:EMOM – work: 50 seconds with 10 Second Transition
Adjust cardio machines as needed. There should be one less machine than athletes.
The focus is lifting with an elevated heart rate.
The group goal is to complete the work in 25 rounds, an average of 12 calories/minute or 864 cal/hour pace.
If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).
Substitute knees-to-waist or v-ups for knees-to-elbows.
Rest 1:1 (or 5 minutes max)
Every 3rd minute
1 Craig Special. (115/85lb)
Start with an empty bar and add 10lb each minute
Partner Workout
Every 1.5 minutes switch until 200 calories are reached
Power Cleans (increasing weight)
5, 5, 3, 3, 3, 1, 1, 1, 1
Receive your 30-day med-ball foundational program for free.
We want to let you know that in exchange for this free program, we are adding you to our email marketing list, so that we can send you notifications from time to time.
Our intent is to send you emails that will be of value to you even though they may contain products for sale, affiliate or sponsor links, advertisments, or some other way for us to collect compensation.
Almost Daily! Some days we don't update.
If you have high-quality photos that fit in with our topics, send them our way. We might use them.
Don't expect much! We do not post too often, yet. Someday we will.