31 Jul 18

Part 1:

A) TABATA Air assault bike 8 x :20/:10 for max calories

Part 2:

A) ropes 40x:20/:40

40 x :20 work / :40 rest

Ropes circuit

1. Alternate Waves

2. Double Waves

3. Big outside circles (BIG)

4. Small inward circles

5. Double sling core waves

6. In and out waves (on the floor)

7. Angled waves (wrists up alternate small waves fast)

8. Uppercut (pivot)

9. Hook patter (pivot)

10. grapplers throw (side-overhead-side)

11. figure 8 (both hands together)

12. figure 8 left hand

13. figure 8 right hand

14. alternate waves – side lunges

15. circle with left hand – wave right hand

16. circle right hand – wave left hand

17. alternate waves reverse lunges

18. double waves squats

19. big circle get-ups (one leg down sit up and then other leg down)

20. jumping jacks

21. angle slams (alternate 45 degree big slams)

22. 2 hand slams (big extension)

23. double wave squat jump

27. 2 rope 1 hand waves (right)

28. 2 ropes 1 hand waves (left)

29. Alternate wave with crossover lunge

30. Big double hand circles (clockwise)

31. big double hand circles (counterclockwise)

32. Russian twist (seated)

33. Thumbs down shoveling up to the right shoulder

34. Thumbs down shoveling up to left shoulder

35. Alternate wave flutter kicks

36. X’s – hands separate at 45 degrees 1 up and 1 down then alternate

37. Burpee slam

38. Grapplers throw reverse lunge alternating (grappler throw past the hip of the leg lunging back)

39. Big 1 hand circles clockwise

40. big 1 hand circles counter clockwise.

24 Jul 18

Part 1:

A) run 3×1 mile r 10:00

Part 2:

A) ropes 40x:20/:40

40 x :20 work / :40 rest

Ropes circuit

1. Alternate Waves

2. Double Waves

3. Big outside circles (BIG)

4. Small inward circles

5. Double sling core waves

6. In and out waves (on the floor)

7. Angled waves (wrists up alternate small waves fast)

8. Uppercut (pivot)

9. Hook patter (pivot)

10. grapplers throw (side-overhead-side)

11. figure 8 (both hands together)

12. figure 8 left hand

13. figure 8 right hand

14. alternate waves – side lunges

15. circle with left hand – wave right hand

16. circle right hand – wave left hand

17. alternate waves reverse lunges

18. double waves squats

19. big circle get-ups (one leg down sit up and then other leg down)

20. jumping jacks

21. angle slams (alternate 45 degree big slams)

22. 2 hand slams (big extension)

23. double wave squat jump

27. 2 rope 1 hand waves (right)

28. 2 ropes 1 hand waves (left)

29. Alternate wave with crossover lunge

30. Big double hand circles (clockwise)

31. big double hand circles (counterclockwise)

32. Russian twist (seated)

33. Thumbs down shoveling up to the right shoulder

34. Thumbs down shoveling up to left shoulder

35. Alternate wave flutter kicks

36. X’s – hands separate at 45 degrees 1 up and 1 down then alternate

37. Burpee slam

38. Grapplers throw reverse lunge alternating (grappler throw past the hip of the leg lunging back)

39. Big 1 hand circles clockwise

40. big 1 hand circles counter clockwise.