Friday, August 1
“In every good marriage, it helps sometimes to be a little deaf.”
—Ruth Bader Ginsburg
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 sets, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 box jumps (moderate height)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power.
Back Squat 2-2-2-2-2-2-2
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM or higher
Movement Demos
WOD
In 10 mins, for max reps of:
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
25 Box Jump Overs, 24/20 in
Plank Hold, 1 min
max reps in remaining time
Power Snatch 75/55
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.