Monday, Aug 29

“But never have I been a blue calm sea. I have always been a storm.” -Stevie Nicks

Reminder: Kids class is starting this week, not too late to sign your kids up!

-Older Kids: >9 Tuesday 3:30- 4:30

-Younger Kids: <9 Thursday 3:30-4:30

Strength

Back Squat: 1,1,1,1,3,3,3

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 85% 1RM

 Athlete Instructions

Complete sets every 2 mins.

WOD

Every 4 mins for 16 mins do:

max rep Assault Bike Calories, 1:30

60 Double Unders (100 singles)

Athlete Instructions

You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 1:30 min to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval.