Friday, August 15
“There’s some pressure on parents to make everything look easy. … [I]t may not be a bad thing to show your children that you are working hard to achieve your goals.”
—Laura Schulz, a professor of cognitive science at MIT
Warm-up (NTE 10’)
3 Rounds, not for time, of:
30 seconds of jump rope or jumping jacks
6-8 box step-ups (feel free to do box jumps in the third round)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 strict shoulder presses, empty barbell
5 push presses, empty barbell
Strength/Skill
Strict Pull-ups 4x12
Athlete Instructions
3-4x 8-12 reps
Supinated grip or ring rows or banded if needed.
Break up sets as needed.
(After WOD, if time)
Arnold Press 12-12-12-12
Athlete Instructions
3-4x 8-12 reps
Movement Demos
WOD
For time:
15 Bar Muscle-ups (or 40 Pull-Ups)
27 Push Press, 95/65 lbs
27 Box Jumps, 24/20 in
21 Push Press, 95/65 lbs
21 Box Jumps, 24/20 in
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in
9 Push Press, 95/65 lbs
9 Box Jumps, 24/20 in
15 Bar Muscle-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
13:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00 or less
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.