Monday, July 28

“Don’t live the same year 75 times and call it a life.”

—Robin Sharma

Warm-up

3 rounds, NTE 10:00, of:

1 minute of easy jogging, biking or rowing

20 seconds of lateral banded steps

10 box step-ups, you choose the height (feel free to do box jumps in round two and three)

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 hanging knee raises OR V-ups

Strength/Skill

After WOD, Superset:

3 rounds of

Plank Hold, 1:30

Movement Demos

• Plank Hold

Zottman Curls x 14-20

Movement Demos

• Zottman Curls

WOD

9 rounds for time of:

12 Dumbbell Power Snatches, 50/35 lbs

Run, 100 m

8 Box Jumps, 24/20 in

6 Toes-to-bars (Knee Raises/V-Ups)

Athlete Instructions

For time, or not.

Other Equipment Conversions: Replace each 100m of running with 300m on the Echo Bike, 125m on the Concept 2 rower.

Goals

Super Fitness Robot time / rounds: 

17:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

25:00 or less

Movement Demos

• Dumbbell Power Snatch

• Box Jumps

• Toes-to-bar

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

• Cobra Stretch - abs

• Wall Shoulder Stretch