Friday, December 26
Forever is composed of nows.
Announcements:
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
5-7 hip & back extensions
30 secs of banded marching
1 x Clean warm-up with empty bar (45/35)
Accessory
Single Leg Dumbbell Deadlift 24-24-24-24
Athlete Instructions
4x 8-12 reps/side
Movement Demos
WOD
1 Squat Clean, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.