Sunday, June 1

“Failure is a badge of honor. It means you risked failure. And if you don’t risk failure, you’re never going to do anything that’s different from what you’ve already done or what somebody else has done.”

Charlie Kaufman

Announcement:

  • We don’t have a coach for this Sunday’s 9:30am class, so we’ll need to cancel. We will send out programming as usual, and Open Gym access is available, but just no organized, traditional class.

  • Should be a one-off, and we should be back to normal next Sunday. Apologies for any inconvenience!

Warm-up

3x:

Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)

Min.2: 10m of high knees + 10m of butt kicks (do it twice in the same minute)

Min.3: 10-15 kettlebell russian swings, light to medium load recommended

Strength/Skill

For quality:

200 Double Unders

Athlete Instructions

In as few sets as possible.

OR:

For quality:

Double Under Practice, 5 mins

Athlete Instructions

5 minutes of Double-unders attempts/practice.

For quality:

40 Windshield Wipers

Athlete Instructions

Can do these on the floor or from the rig. Emphasize control!

15-40 reps in as few sets as possible.

Movement Demos

WOD

For time:

50/35 Air Bike Calories

-- Rest 1:2 (work:rest) --

40/28 Air Bike Calories

-- Rest 1:2 (work:rest) --

30/21 Air Bike Calories

-- Rest 1:2 (work:rest) --

20/14 Air Bike Calories

-- Rest 1:2 (work:rest) --

10/7 Air Bike Calories

Athlete Instructions

Log your total time (including rest) and add your section splits to your notes.

1:1 work-to-rest interval

Goals

Super Fitness Robot time: 

50/35 calories- 2:00 or less

40/28 calories- 1:30 or less

30/21 calories- 1:00 or less

20/14 calories- 40 secs or less

10/7 calories- 20 secs or less

More Likely time: 

50/35 calories- 4:15

40/28 calories- 3:20

30/21 calories- 2:30

20/14 calories- 1:40

10/7 calories- 50 secs

(consider scaling if this seems unrealistic)

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Frog Stretch

Hold 1-2 minutes.

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Saturday, May 31