Saturday, November 8
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’)
4 minutes of biking, rowing or jogging
-then-
3 Rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half height rope climb
5 push presses
30 seconds of biking, rowing or running (try to increase the effort every 10 seconds)
60 seconds of rest
Strength/Skill
-
WOD
5 rounds for max reps of:
1 Rope Climb, 15 ft (Legless preferred, scale to clamps. Can sub 12 pull-ups or ring rows per round here)
15 Push Press, 95/65 lbs
max rep Air Bike Calories, 1 min
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 22 cals per minute
Women- 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 12 cals per minute
Women- 8 cals per minute
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes