Thursday, August 15
Failure I can live with. Not trying is what I can't handle! - Sanya Richards Ross
New Shirt Order:
If you’d like a new t-shirt, please send size HERE by Friday . $20. Tri-blend. Unisex. I’ll also post a sign-up on the whiteboard at the gym. Please know we have to have at least 12 of one style before we can order. So, please send your first choice and let me know if you still want the shirt in the other color if we don’t get enough for your first choice.
Warm-up
2 Rounds of
:45 on/15 off
Hi Knees/Butt Kicks
Elbow-to-instep lunges
Inchworm
Glute Bridges
(NTE 10:00)
Strength/Skill
3 rounds for quality of:
Dumbbell Front Rack Walking Lunges, pick load, 20 m
:30 - :45 L Side Plank
:30 - :45 R Side Plank
WOD
For time:
50 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
40 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
30 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
20 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
10 Kettlebell Swings, 53/35 lbs
Assault Bike 1050/950m (Echo Bike: .7/.6 mi)
Athlete Instructions
Scaling
This is a posterior chain endurance workout.
So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last bike segment was your best.
Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.
If you cannot finish the bike in under 2:30, reduce the distance to finish at or under that time.
GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain
Strength B (can be done instead of WOD)
50-40-30-20-10
Kettlebell Swing
Accumulate :30 of Hollow Holds between rounds of swings
Cool Down
Banded Shoulder and lower body progressions