Tuesday, December 23
Why indeed must 'God' be a noun? Why not a verb - the most active and dynamic of all.
Announcements:
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):
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’)
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin
4 hang muscle cleans, starting from just above the knees
4 power cleans, starting from mid-shin
Accessory
Front Squat 1-1-1
Athlete Instructions
Rest 2-4 mins between sets.
Movement Demos
Deadlift 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3x 8-12 reps
Movement Demos
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
23 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
17 Rounds or more
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.