Sunday, June 22

“Everyone has a plan ’till they get punched in the mouth.”

Mike Tyson

Announcements

  • Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!

Warm-up

2 rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

20 seconds of jumping jacks

10 steps of walking lunges

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 rope lowers

Strength/Skill

-

WOD

5 rounds for quality of:

2 Rope Climbs, 15 ft (5 Rope Lowers)

4 Shuttle Runs, 50 m

  • 3 lengths of gym (mural to chairs) or parking lot

  • Down/back/down

20 Weighted Box Step-ups, pick load, pick height

Jump Rope, 1 min

Athlete Instructions

You choose jump rope style.

Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower

Goals

Super Fitness Robot time / rounds: 

If going for time- 22:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

If going for time- 30:00 or less

Movement Demos

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.


Wall Stretch, Leg

Hold 1-2 minutes per side.

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Monday, June 23

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Saturday, June 21