Thursday, January 2
It’s never too late to have a good day. — Carolyn Kettler
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 broad jumps
Strength/Skill
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or more
More Likely time / rounds:
60% 1RM or more
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
60-80 reps/movement.
Accumulate, partitioning as needed.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.