"The 99"
For Time:
99 Calorie Bike Erg
99 Wallballs (20/14)
99 Burpees
* Partition However You'd Like
Time Cap: 25 Minutes
KG | (9/6)
For Time:
99 Calorie Echo Bike
99 Wallballs, @wallball(20/14) to 10/9ft
99 Chest-To-Bar Pull-ups
* Partition However You'd Like
Time Cap: 25 Minutes
Today's piece can be a little bit deceiving on paper, it seems pretty straight forward and we get to choose how we attack it. But remember, these movements all interfere with each other and they can all drive your heart rate and breathing sky high if you aren't paying attention!
Score | Total time to complete work. Add 1s per rep not completed if time capped.
Calorie Bike Erg | around a 800+ cal/hr pace on the bike erg to keep the total reps today.
Wallballs | Weight should be something you can hold 10+ reps at.
Burpees | We should be able to maintain a consistent moving pace
Throw Timing.
Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.
CALORIE BIKE
Reduce Reps
99 Calorie Row
89 Calorie Ski
Calorie Echo
Calorie Assault
WALLBALLS
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
148 Air Squats
BURPEES
Reduce Reps
99 Calories On Any Machine
Push-Ups
No Push-up Burpees
Some possible options for breaking include (but are not limited to)
3 Rounds:
33 Calorie Bike
33 Wallballs
33 Burpees
9 Rounds:
11 Calorie Bike
11 Wallballs
11 Burpees
33 Calorie Bike
6 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
5 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
11 Rounds:
9 Calorie Bike
9 Wallballs
9 Burpees
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Burpee warm up
Wallball | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Lethal Legs
3-4 Sets For Quality:
20 Double Dumbbell Box Step-ups,10/side - not alternating (24"/20")
Rest 2 Minutes Between Sets
