Thursday, February 27
Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
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
Strength/Skill
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or more
Movement Demos
WOD
21-15-9
DB Thruster
Pull-Up
Burpee
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.