Monday, September 16
People seldom do what they believe in. They do what is convenient, then repent.
Schedule Update: Starting this week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150 m run)
15 m of high knees
15 m of butt kicks
10 steps of walking lunges
(NTE 10:00)
Strength/Skill
(After WOD)
3 RFQ
10 Power Clean @ 60%
10 DB Bench Press @ 21X1
2 Rope Climb or 5 Rope Lowers or 2:00 Rope Climb Skill Work
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed by 1 min of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Bike is preferred. Use rower if all bikes are taken.
Strength B (can be done instead of WOD)
Alt. EMOM
Hollow Rock
Box Jump
Athletes will follow the 1:00 on/1:00 off of the WOD, alternating between hollow rock + rest and box jump + rest.
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.