Monday, December 22
Forgiveness is the final form of love.
Announcements:
Thanks to everyone who came out to our “12 Days” class on Saturday. Super fun!
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Monday: Normal schedule.
Tuesday: 7:30a and 5:30p classes
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2-4 minutes of biking, jogging or rowing
-then-
3 Rounds, not for time, of:
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 m high knees
10 m butt kicks
20 seconds of biking (try to increase the pace each round)
60 seconds of rest
Accessory
100-80-60-40-20 reps, for time of:
Double Under
Athlete Instructions
Ideally, each set must be unbroken. If you fail, restart from the current set. Rest as needed between sets. Score is time.
Movement Demos
OR
5 min Double Under/Jump Rope practice
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
Accumulate, partitioning as needed.
Movement Demos
OR
AMRAP 3
Sit-ups
WOD
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
18 secs or less each round
More Likely time / rounds: (consider scaling if this seems unrealistic)
40 secs or less each round
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.