Wednesday, December 18
God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
15 m of high knees
15 m of butt kicks
20-30 seconds of lateral banded steps
10 steps of walking lunges
100 m run (increase pace each set)
60 secs of rest
Strength/Skill
For time:
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Athlete Instructions
Can also be 5:00 of double under or jump rope skill work.
Extra challenge: Each set must be unbroken. If you fail, restart from the current set.
Rest as needed between sets. Score is time.
Movement Demos
Then, superset of:
Landmine Twist 12-12-12
Movement Demos
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
Strict Pull-Up Program (Day 8 of 20) - Outside of class programming/on your own
• Ring Lat Press Down, 3 x 7
3x5-7 reps
These are similar to Day 1’s lat press downs. Think of these more as a press down
than a pull. When done properly, the rings should touch somewhere between your
hips and your rib cage. These are tricky though, so make sure you are using the
appropriate difficulty.
*Difficulty can be adjusted by moving feet closer to/further from the pull-up bar.
• Pause Ring Row, 5 x 5
These are similar to Day 4’s segmented ring rows, only today you don’t have to pause
at the beginning and we’re holding the top for much longer. Initiate your pull with the
lats, and hold the top of your ring row for a full 5 seconds. Keep your scaps pinched
back during your hold just like with previous skill pieces.
*These will get challenging. Choose an appropriate difficulty by moving for feet closer
to/further from the pull-up bar. If you can’t hold for 5 secs, your difficulty level is too high.
• Scap Pull-up, 4 x 10
More scap and lat strengthening! The scap pull-up is going to look and feel very
similar to your Active Bar Hangs on Days 2 and 4. Essentially, an Active Bar Hang is
one long scap pull-up.
Start in a fully relaxed hang position, then contract your lats by pulling down on the
bar. When done correctly
WOD
Each for time:
Run: 5x 50 m (Post Run)
Run: 3x 400 m
Run: 1x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 50m of running with 150m on the Echo Bike, Assault Echo bike, 65m on the Concept 2 rower
Replace each 400m of running with 1200m on the Echo Bike, Assault Echo bike, 500m on the Concept 2 rower,
Replace 800m of running with 2400m on the Echo Bike, Assault Echo bike 1000m on the Concept 2 rower.
Goals
(consider scaling if this seems unrealistic)
50 m sprints- 0:10 or less
400 m runs- 2:00 or less
800 m run- 4:00 or less
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling