Saturday, July 25
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 total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
intermediate
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
20 double-KB Russian swings (26/35 lb)
:10 rest
Double-KB Russian swings
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.
beginner
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (12/18 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15-ft length.”
Intended Stimulus
Continuous movement for all intervals.
Bike should be an 80-90% hard effort.
4-6+ shuttle runs per interval.
8+ swings per interval.
Videos:
Skill Work
Rest, stretch, recover.