Announcements
-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Metcon (No Measure)
3 Sets
1 Min at RPE7 (Highest RPM)
2 Min at RPE5 (Middle RPM)
1 Min at RPE3 (Lowest RPM)
*No rest between sets.
-Rest 1 Min-
40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)
30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)
20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)
15 Sec at RPE10 (Max RPM), 45 Sec at RPE1-2 (Any RPM)
20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)
30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)
40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)
-Rest 1 Min-
3 Sets
1 Min at RPE7 Low Damper (Same 80 RPM)
2 Min at RPE5, Lower Damper (Same 80 RPM)
1 Min at RPE3 (or 75 RPM), Lowest Damper (Same 80 RPM)
*No rest between sets.
Total: 31 Min
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