January 5, 2023

Thrive Fitness
Dec 31, 2022
1 min read

ACTIVATION WORK

Every minute for 15 minutes (3 Rounds)

Min 1 - 10 Alternating Airplanes

Min 2 - 8 DB Windmill (R)

Min 3 - 8 DB Windmill (L)

Min 4 - 10 Seated Tricep Extension

Min 5 - 10 Low Bear DB Pull Across (5/Side)

BIKE WORK

Every Minute for 14 Minutes

15 Seconds HARD

45 Seconds Recovery

Recent Posts

See All

December 15, 2025

Part 1 3 Sets 5 Reps Push Press @ 75-85% *Rest 2-3 Mins Between Sets Part 2 4 Rounds 1:00 DB Bent Over Rows 1:00 Bike Cals/Row/Ski 1:00 DB Bench Press 1:00 Bike Cals/Row/Ski

December 16, 2025

4 x AMRAP 4 20 Deadlifts/Hip Thrusts 32 Cal Row/Bike/Ski 20 Box Jumps/Broad Jumps *Rest 4 Mins Between Rounds *Pick Up Where You Left Off

December 17, 2025

Part 1 3 Sets 5 Reps Front Squat @ 75-85% *Rest 2-3 Mins Between Sets Part 2 5 x AMRAP 1:30 20 Wallballs/Front Squats/Push Press Max Bike/Burpees/Ski in Remaining Time Rest 0:30 Between Rounds

Comments

Post: Blog2_Post