We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Mercury

Fitness Coldwater – Fitness

View Public Whiteboard

Warm-up (No Measure)

4 rounds not for time of:

1 min of jogging, biking or rowing

10 hip and back extensions

7 shoulder pass throughs, pvc pipe

7 overhead squats, pvc pipe

7 push-ups

4 pull-ups (ideally, chest-to-bar)

Specific Warm up

Warm-up (No Measure)

Round 1:

3 Burpee Box Step Overs

:20s Row, :20s Bike

5 Rotational Ball Slams

:20s Row, :20s Bike

3 Burpee Box Step Overs

Rest as needed between, followed by a final round:

Round 2:

5 Burpee Box Step Overs

5/3 Calorie Row, 5/3 Calorie Bike

5 Rotational Ball Slams

5/3 Calorie Row, 5/3 Calorie Bike

5 Burpee Box Step Overs

Metcon

Metcon (Time)

25 Burpee Box Step Overs

15-12-9 (Females 12-9-6)

Row Calories

Assault Bike Calories

50 Rotational Ball Slams

15-12-9 (Females 12-9-6)

Row Calories

Assault Bike Calories

25 Burpees Box Step Overs
With an emphasis on the barbell yesterday, today our aim is to refine the motor while keeping impact low. Today’s goal is open our lungs and move through some basic gymnastic conditioning paired with lower impact machine-based monostructural efforts. Let’s push our efforts with the bigger picture in mind – the Open.

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.