Monday, December 8
"We will fail when we fail to try." —Rosa Parks
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
A) Weighted Strict Chin-up 8-7-6-5-4-3-2-1
Scale to any-style Pull-ups and/or Ring Rows
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest as needed before B...
Movement Demos
B) For time:
50 Strict Toes-to-Bars
Scale to kipping TTB, hanging knee raise, V-Up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Toes-to-bars - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Toes-to-bars - 10:00 or less
Movement Demos
WOD
C) 2 rounds for time of:
25 Dumbbell Power Snatches, 50/35 lbs
Air Bike, 500 m
Athlete Instructions
Rest as needed before D...
Goals
Super Fitness Robot time / rounds:
Dumbbell Power Snatch and Bike - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Dumbbell Power Snatch and Bike - 7:30 or less
Movement Demos
D) 2 rounds for time of:
25 Kettlebell Swings, 53/35 lbs
Air Bike, 500 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Kettlebell Swings and Bike - 5:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Kettlebell Swings and Bike - 7:30 or less
Other Equipment Conversions
Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Glute Stretch
Hold 1-2 minutes per side.