WOD - Class Programming
Tuesday, August 26
“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”
—Bruce Lee
Warm-up (NTE 10’)
2-3 sets, not for time, of:
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
3-5 deadlift
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
Strength/Skill
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
For quality:
Bar Hang, 1 min
Chin Over Bar Hold, 30 secs
Bar Hang, 50 secs
Chin Over Bar Hold, 25 secs
Bar Hang, 40 secs
Chin Over Bar Hold, 20 secs
Bar Hang, 30 secs
Chin Over Bar Hold, 15 secs
Bar Hang, 20 secs
Chin Over Bar Hold, 10 secs
Bar Hang, 10 secs
Chin Over Bar Hold, 5 secs
Athlete Instructions
Chin Over Bar Hold / Chest to Rings Hold
Note: after completing 60 seconds of Bar Hang, complete 30 seconds of Chin Over the Bar Hold, then 50-25 until you complete the complex. It doesn’t have to be unbroken.
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
12:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Monday, August 25
“Life is a daring adventure or it is nothing at all.”
—Helen Keller
Warm-up (NTE 10’)
2 Sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
(AFTER WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps/movement
Movement Demos
Accumulate 80-100 reps of V-ups or single-leg V-Ups during the strength portion.
WOD
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Sunday, August 24
“The best advice I ever received was, ‘Get the hell out of the street!’ This advice came from a stranger after I stepped off a sidewalk without looking and was nearly run over by a city bus.”
—Unknown, from a college application essay
Warm-up (NTE 10’)
2x
Post Run
20 Plank Shoulder Taps
Bear Crawl (1 length)
Pushups
Good Mornings
KB Deadlift
KB Shoulder Press
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
Note: inspired by Dan Bailey’s “Clang and Bang”. You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. If you don’t have a bench, do floor presses instead. Hammer curls can be performed seated or standing.
Movement Demos
WOD
AMRAP 12:
180 Jump Rope
30 Russian Kettlebell Swings, 70/53 lbs
10 Handstand Push-Up (Shoulder Press)
Cool Down
Saturday, August 23
“Be so good they can’t ignore you.”
—Steve Martin
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 steps of walking lunges
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
Strength/Skill
WOD
Individual:
3 rounds for time of:
Run, 1200 m
24 Pull-ups (or 9 Muscle-Ups)
12 Dips
Walking Lunge, pick load, 60 m
Partner:
AMRAP 30
Any Split
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Kneeling Lay Back
Hold 1-2 minutes.
Friday, August 22
“Expecting the world to treat you fairly because you are a good person is a little like expecting the bull not to attack you because you are a vegetarian.”
—Dennis Wholey
Warm-up (NTE 10’)
4 RFQ:
1:00 cardio
10 Deadlift, empty bar
4 Inchworm
10 Samson or Side Lunge
Strength/Skill
4 RFQ, Superset:
Hollow Rocks x 20
Single Leg Dumbbell Deadlift x 12 R/ 12L
Athlete Instructions
8-12 reps
Movement Demos
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
4:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Thursday, August 21
“It’s tough to get out of bed to do roadwork at 5 a.m. when you’ve been sleeping in silk pajamas.”
—Marvin Hagler
Warm-up (NTE 10’)
Rowling x 3 “frames”
8 box step-ups
8 pike toe touches
scorpion/scarecrow
floor-to-sky
pushups/inchworm
Strength/Skill
WOD
For time:
50 Row Cals
50 Sit-ups
50/35 Air Bike Calories
50 Sit-ups
50 Row Cals
Rest 5 min, then:
3 rounds for time of:
20 Box Jump Overs, 24/20 in
15 Ring Pushups
Cool Down
Wednesday, August 20
“It’s not my duty as mayor to make sure you have a parking spot.”
—Miguel Anxo Fernandez Lores, mayor of Pontevedra, Spain, on making the city nearly car-free.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Note: does not have to be unbroken. You can use two different loads. Use dumbbells if needed.
Movement Demos
WOD
Each for time:
Run: 5x 50 m
Run: 3x 400 m
Run: 1x 800 m
Rest as needed between efforts.
Other Equipment Conversions: Replace each 50m of running with 150m on the Echo Bike, 65m on the Concept 2 rower,
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Replace each 800m of running with 2400m on the Echo Bike,1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
50 m sprints - 0:07 or less
400 m runs - 1:25 or less
800 m run - 3:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
50 m sprints - 0:10 or less
400 m runs - 2:00 or less
800 m run - 4:00 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, August 19
“Use what you have and be content where you are.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1 minute of jogging, biking or rowing
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 half height rope climb (3 reps)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
Single Arm Dumbbell Shoulder Press 24-24-24
Athlete Instructions
8-12 reps per arm
Movement Demos
WOD
5 rounds for time of:
1 Legless Rope Climb, 15 ft (2 Rope Climbs or 12 Pull-Ups)
9 Power Clean & Jerks, 115/75 lbs
Athlete Instructions
Yep, that’s 45 (!!) clean and jerks. Stay with a weight you can cycle and do this many complex movements safely and with good movement patterns.
Legs may be used on descent.
Goals
Super Fitness Robot time / rounds:
9:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
16:30
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 18
“If you want to be free, learn to live simply.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
3 Rounds, not for time, of:
20-30 seconds of foam rolling your lats and low back OR passive bar hang (the goal is to feel a nice stretch in the lats)
7 hip and back extensions
10 squats (squat therapy style) (see video below)
6 steps of walking lunges with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
3 RFQ, Superset:
7 Broad Jumps, max effort for distance
Dumbbell Skull Crusher x12
Movement Demos
WOD
Front Squat 2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Athlete Instructions
TAKE YOUR TIME today…a good 2:00 break between sets. Use the full remaining class time after the strength portion to focus on today’s WOD (which is another strength segment). Have fun. Make it tough!
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
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Sunday, August 17
“True terror is to wake up one morning and discover that your high school class is running the country.”
—Kurt Vonnegut
Warm-up (NTE 10’)
2 Rounds, at a comfortable pace, of:
5 lunges, 2 seconds pause in the bottom position of the lunge
5 down-ups (feel free to do burpees instead)
10/8 calories Air bike, slowly increase the effort (or row or 100m run)
60 seconds rest
Strength/Skill
4 RFQ:
20 Hollow Rocks
.
WOD
3 rounds for max reps of:
20 Goblet Lunge (53/35)
15 Burpees
max rep Air Bike Calories, 20 secs
Rest 4 mins between rounds
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Burpees - 55 seconds or less per effort
Air Bike calories - 15 or more for men; 11 or more for women
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees - 1:20 or less per effort
Air Bike calories - 10 or more for men; 7 or more for women
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Saturday, August 16
“Faith is to believe what you do not see; the reward of this faith is to see what you believe.”
—Saint Augustine
WOD
Today’s WOD is a version of the CrossFit Hero WOD “Marconi”
Teams of 2, for time:
Row, 2382 m
-- then --
20 rounds of:
11 Toes-to-bars
20 Push-Ups
16 Kettlebell Swings, 53/35
One partner works while the other rests. Break up the work between partners as needed.
This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him.
Detective Marconi is survived by his two children. The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.
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.
Thursday, August 14
“The greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.”
—Martha Washington
Strength/Skill
3 RFQ, Superset:
Hang Power Clean x 8
Side Plank x :45R/:45L
WOD
For time:
3 rounds of:
Run, 400 m
21 Russian Kettlebell Swings, 70/53 lbs
12 Knees-to-elbows
-- then --
Rest 3 mins
-- then --
3 rounds of:
Suitcase Carry, 70/53 lbs, L Building Lap/R Building Lap
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Part A - 10:00 or less
Part B - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A - 15:00 or less
Part B - 6:00 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Wednesday, August 13
“Anyone with two tunics should share with him who has none.”
—John the Baptist
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
:30 KB Deadlift
:30 KB Swing
Hi Knees
Butt Kicks
Broad Jumps x 5
Line Jumps x :30 (forward) x :30 (lateral)
Strength/Skill
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Alt EMOM x 8
Flutter Kick x:45 (rest/transition :15)
HS Hold or DBall Bear Hug Hold x:45 (rest/transition :15)
WOD
Death By Shuttle Run
With a continuously running clock perform:
Shuttle Run 10 m in the first 1 min
Shuttle Run 10 m + 10 m in the second 1 min
Shuttle Run 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Banded lower body
Tuesday, August 12
“To love means loving the unlovable. To forgive means pardoning the unpardonable. Faith means believing the unbelievable. Hope means hoping when everything seems hopeless.”
—Gilbert K. Chesterton
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of jump rope or jumping jacks
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 or ring rows
Strength/Skill
Renegade Row 24-24-24-24
Athlete Instructions
x 8-12 reps/side
Movement Demos
WOD
For time:
1 Strict Pull-up
Jump Rope, 25 secs
2 Strict Pull-ups
Jump Rope, 25 secs
3 Strict Pull-ups
Jump Rope, 25 secs
4 Strict Pull-ups
Jump Rope, 25 secs
5 Strict Pull-ups
Jump Rope, 25 secs
6 Strict Pull-ups
Jump Rope, 25 secs
7 Strict Pull-ups
Jump Rope, 25 secs
8 Strict Pull-ups
Jump Rope, 25 secs
9 Strict Pull-ups
Jump Rope, 25 secs
10 Strict Pull-ups
Jump Rope, 25 secs
9 Strict Pull-ups
Jump Rope, 25 secs
8 Strict Pull-ups
Jump Rope, 25 secs
7 Strict Pull-ups
Jump Rope, 25 secs
6 Strict Pull-ups
Jump Rope, 25 secs
5 Strict Pull-ups
Jump Rope, 25 secs
4 Strict Pull-ups
Jump Rope, 25 secs
3 Strict Pull-ups
Jump Rope, 25 secs
2 Strict Pull-ups
Jump Rope, 25 secs
1 Strict Pull-up
Jump Rope, 25 secs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
23:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
33:00 or less
Movement Demos
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.
Monday, August 11
“No amount of regret can change the past. No amount of anxiety can change the future. Any amount of gratitude will change the present.”
—Various
Warm-up (NTE 10’)
2 Sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 glute bridge and good mornings
1 x Snatch warm-up with empty bar (45/35) (see video below)
Strength/Skill
4 RFQ, Superset:
Russian Twists x24
Sots Press x8
Ring Push-Ups x10 (scale: go to knees or db floor press)
Movement Demos
WOD
1 Squat Snatch, pick load
Every 1 min for 20 mins.
Athlete Instructions
Athlete Instructions
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg
Min. 12 = 1 rep, 70% RM + 7.5kg
Min. 13 = 1 rep, 70% RM + 7.5kg
Min. 14 = 1 rep, 70% RM + 7.5kg
Min. 15 = 1 rep, 70% RM + 7.5kg
Min. 16 = 1 rep, heavy single
Min. 17 = 1 rep, heavy single
Min. 18 = 1 rep, heavy single
Min. 19 = 1 rep, heavy single
Min. 20 = 1 rep, heavy single
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.
Sunday, August 10
“If you’re going through hell, keep going.”
—Winston Churchill
Strength/Skill
Superset:
5 sets
Bench Press x5 (70-80%)
KB High Pull x 10 @21X1
Pistol Squat Work x 8-10 R/8-10L
WOD
For time:
15 Push Jerks, 135/95 lbs
Row, 400 m
12 Push Jerks, 155/105 lbs
Row, 400 m
9 Push Jerks, 185/135 lbs
Row, 400 m
Saturday, August 9
“I am not a product of my circumstances. I am a product of my decisions.”
—Stephen Covey
WOD
Individual:
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
“Team Kelly”
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs
Run Together
Partner Wallball: One partner holds medicine ball and drops to a full depth squat, then stands and throws the medicine ball to a target. The rep is complete when the second partner catches the medicine ball. The second partner then completes a wall ball.
Friday, August 8
“I attribute my success to this: I never gave or took any excuse.”
—Florence Nightingale
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of easy jogging, biking or rowing
30 reps of jump rope, you choose the style
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 push-ups (slowly increase the difficulty: knee push-ups in round one; regular push-ups in round two and tempo push-ups in round three - try the tempo scheme you will use in the workout)
Strength/Skill
After WOD, if time:
Superset:
Dumbbell Chest Fly 12-12-12
Athlete Instructions
8-12 reps.
Note: this can be performed on a flat or inclined bench.
Movement Demos
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
For quality:
12 Strict Chest-to-bar Chin-ups
12 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
11 Strict Chest-to-bar Chin-ups
11 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
10 Strict Chest-to-bar Chin-ups
10 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
9 Strict Chest-to-bar Chin-ups
9 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
8 Strict Chest-to-bar Chin-ups
8 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
Athlete Instructions
Tempo Push-ups- 6-2-X-0
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, August 7
“Grant me courage to serve others; For in service there is true life.”
—Cesar Chavez
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’)
:45/:15 of the following (x2)
Good mornings
Samson lunge
Inchworm
Scorpion/Starfish
Plank toe touches
Strength/Skill
Deadlift:
15 min to find a heavy single rep for the day.
WOD
For time:
40 Deadlifts, 225/155 lbs
Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, L 50 ft/R 50 ft
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc