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.