Friday, November 7
The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.
Ben Bergeron
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
5 hip & back extensions
20 seconds of banded steps forward and backward
20 seconds of jumping jacks or jump rope
3-5 deadlifts
3-5 muscle cleans, starting from mid-shin
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
3-5 squat cleans, starting from mid-shin
Strength/Skill
:45 on/:15 off for 3 rounds of:
4-count Flutter Kick
Sled Pull or Push (medium weight. Move methodically. Not a sprint. Keep heart rate/breathing from spiking.)
Rest
WOD
For time:
3 rounds of:
3 Squat Cleans, 80% 1RM
50 Single Unders
-- then --
Rest 5 mins
-- then --
3 rounds of:
4 Squat Cleans, 70% 1RM
50 Single Unders
-- then --
Rest 5 mins
-- then --
3 rounds of:
5 Squat Cleans, 60% 1RM
50 Double Unders (100 singles)
Athlete Instructions
For time, or not
Goals
Super Fitness Robot time / rounds:
4:30 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
7:00 or less per interval
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.