Skill
8 rounds:
20 second arch
20 second hollow
20 second rest

Nice and simple.

standard: play music to drown out the grunts
rx: convince your coach to kill the music and pull out the trivia book from under the stereo
sport: convince your coach to kill the music and sing to you

Workout of the Day
AMRAP in 8 minutes:
16/12 calories on the bike, row, or ski
20 alternating dumbbell power snatches

Rest 2 minutes, then:

AMRAP in 8 minutes:
16 burpees
20 alternating dumbbell power snatches

Today we have two separate, though similar, AMRAPs with two minutes of rest between them. Pace accordingly, and add your rounds and reps from both AMRAPs together at the end, just like you did with yesterday’s workout. If we’re short on machines, partner up and start on the opposite AMRAP. Note that the rx calories for men and women on the machines are different (16 for men, 12 for women).

standard: 35/20
rx: 50/35
sport: 50/35
metcon: 8:00 on, 2:00 off, 8:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!