Tuesday, September 9
“I'm tired of wasting letters when punctuation will do, period.”
Warm-up (NTE 10’)
2 minutes of biking, rowing or jogging
-then-
2-3 sets, not for time, of:
20 seconds of banded marching
5-7 hip & back extensions
10 squats, squat therapy style (see video below)
10 push presses (feel free to use an empty bar or a pair of light dumbbells)
40 seconds of biking, rowing or jogging (try to increase the effort every 10 seconds)
60 seconds of rest
Strength/Skill
After WOD
3 RFQ, Superset:
Single Arm Shoulder Press x 24 (12/each)
4-count Flutter Kick x 20
WOD
3 rounds, each round for time, of:
12 Back Squats, 70% 1RM
18 Dumbbell Push Press, 50/35 lbs
Air Bike, 1200 m
Rest 4 mins between each round.
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Men- 3:45 or less per interval
Women- 4:15 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 5:30 per interval
Women- 6:30 per interval
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.