Tuesday, September 2
“Observe with both friend and foe the ordinary rules of courtesy.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
Warm-up (NTE 10’)
AMRAP 8’, comfortable pace, of:
20 seconds of jump rope (try to perform all the styles that you will do in the workout)
6 box step-ups and step-downs (you choose the height)
4 box jumps (you choose the height)
6 kettlebell deadlifts
4 kettlebell russian swings (use a weight that is slightly lighter than the one you will use for the workout)
Strength/Skill
3 RFQ:
Barbell Glute Bridge x10-12
Landmine Twist
X10-12
Side Plank
1:00/each side
WOD
3 Rounds, each for time, 3:00 break between rounds
30 Box Jumps, 24/20 in
30 Russian Kettlebell Swings, 53/35 lbs
100 Double Unders
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
3:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
5:00
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling