Wednesday, March 26
“Discipline isn’t for impressing others. It’s about proving to yourself that you are exactly who you said you’d be.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
AMRAP 8 minutes, easy pace, of:
100 m of jogging (or 100 m of rowing or 300 m of bike)
10 m of bear crawl
30 jumping jacks or single-unders
10 sit-ups
20 seconds of rest
Strength/Skill
Landmine Twist 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 Sets of 8-12 reps.
Single Leg Dumbbell Deadlift 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
4 sets of 8-12 reps per leg.
Movement Demos
WOD
3 rounds for time of:
Farmer Carry, pick load, 75 m
Run, 200 m
30 GHD Sit-ups (Weighted Sit-Ups or V-Ups)
Run, 200 m
75 Double Unders
Athlete Instructions
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
18:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling