No barbell in sight, fright. No skills today, no heavy loads today, just a little old sled. The goal today is to chase high intensity for long periods of time. This is a 30:00 “grinder”. This means that while the intensity should be “high,” it must be relative to the time domain, so the paces you choose to express should not be the same as if this were merely a 2-3 round workout. The goal is to simply accumulate as much work as possible and minimize eccentric loading. This means that today is a day you can go pretty hard and not elicit much muscle tissue breakdown and soreness, nor any overhead hanging or pressing. *Changes in the order, or not being able to start on the first listed movement is expected, dependent upon class size and rotation set by the coaches.
5 shuttle run (25ft. out and back)
15/10 Cal Bike
15/10 Cal Row
20 Box step up (10 each leg)
1 round for quality
__________
5 Hip down push up
10 Walking high knee pull
10 walking high knee side pull
10 Walking Shin up pull
20 High knees
20 Butt kicks
2 rounds
__________
Sled push practice: push height, turning sled, rotations between athletes etc. (5:00)
________
Set up class for stations and practice a :20 rotation through 1 “primer” round.
RXConditioning
1:00 max shuttle run (25ft)
1:00 max Bike (cals)
1:00 max Burpee box step up (24/20’)
1:00 max Row (cals)
1:00 max empty sled push (20 yrd/ 60ft. push) 1 rep= 30ft.
1:00 Rest
5 rounds for max reps
Intermediate
1:00 max shuttle run (25ft)
1:00 max Bike (cals)
1:00 max Burpee box step up (adjusted box height)
1:00 max Row (cals)
1:00 max empty sled push (20 yrd/ 60ft. Push) 1 rep= 30ft.
1:00 Rest
5 rounds for max reps
Baseline
1:00 max shuttle run (25ft)
1:00 max Bike (cals)
1:00 max Burpee box step up (step up to plates or low platform)
1:00 max Row (cals)
1:00 max empty sled push (20 yrd/ 60ft. Push) 1 rep= 30ft.
1:00 Rest
5 rounds for max reps
:30 max reps Russian twist (25/15lb.) plate
1:00 rest
4 rounds
*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy bike
10 Inchworm
20 Spiderman
20 Cossack Slide Link: Cossack slide
5:00 Easy Ski
1:00 Supinate hang from bar
30 Controlled abmat sit up
20 Kettlebell Windmill ; 10 each side (light) Link: Kettlebell Windmill – YouTube
10 Turkish get ups (5 each) (light)
2 rounds for quality
