Monday, August 4
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
—Winston Churchill
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
X 2-3 rounds
2 minutes of rowing, biking or jogging (roughly 50% of your max effort)
20 seconds of lateral banded steps
8-10 barbell bent over rows, empty bar
4-5 inchworm push-ups (see video below)
Strength/Skill
Superset:
Barbell Glute Bridge 10-10-10
Athlete Instructions
3 sets of 5-10 reps.
Movement Demos
WOD
Each for time:
Row: 5x 500 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike.
Goals
Super Fitness Robot time / rounds:
Men- 1:40 or less per 500m
Women- 1:55 or less per 500m
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 2:00 or less per 500m
Women- 2:20 or less per 500m
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Glute Stretch
Hold 1-2 minutes per side.