Friday, July 24
announcements:
Your membership includes a subscription to the Beyond the Whiteboard website and app. This allows you to track your lifts, workouts, and performance over time. It automatically loads our workouts in the app, identifies areas of growth you may need to work on, and can track nutrition and other aspects. I think this is a great tool for your fitness and wellness toolbox. If you’d like to try it out, access the website or download the app. The code for free access for Pisgah members is PISG239. Let me know what you think!
Sunday Session this week: Rebuild Session with Coach Meg
rx
For time:
6-5-4-3-2-1
Thrusters (115/165 lb)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Score: Total time
intermediate
For time:
5-4-3-2-1
Thrusters (75/115 lb)
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.
Score: Total time
beginner
For time:
5-4-3-2-1
Thrusters (35/45 lb)
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.
Score: Total time
Intended Stimulus
8:00-12:00.
Unbroken thrusters to start; no more than 1 break as fatigue sets in.
Wall walks at a pace of 4-6 per minute.
Each round of both movements in 1:00-1:40.
Double-unders in :30 or less.
Videos:
Skill Work
Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.