Wednesday, November 26
“No one escapes pain, fear, and suffering. Yet from pain can come wisdom, from fear can come courage, from suffering can come strength – if we have the virtue of resilience.”
― Eric Greitens, Resilience
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
20 seconds of banded steps forward and backward
10 steps of lunges
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 low-ring muscle-ups
3 inchworm push-ups (see video below)
3 down-ups
3 burpees
Strength/Skill
Back Squat 1x10
Athlete Instructions
Work up to a heavy set of 10.
Movement Demos
Barbell Bent Over Row 12-12-12-12
Athlete Instructions
3-4x 8-12 reps
Movement Demos
WOD
6 rounds for time of:
4 Bar Muscle-ups (or 12 Pull-Ups)
8 Burpee Box Jump Overs, 24/20 in
12 Dumbbell Front Rack Lunges, 50/35 lbs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
12:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.