$20.00 donation to 1776 https://seventeen76.square.site/
Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up (5-12)
2 rounds:
1:00 Bike (:20 easy, :10 hard)
20 Side Plank Hip Taps (each side)-
10 Leg Swing (each side)
10 V-up
Specific Warm Up (12-20)
T2b:
:10 Deadhang + :10 Active Hang + 10 Scap Pullups
5 Kips, stop, 5 Kips (show body control)
5 Knees above hips
5 Toes to Bar (or workout option)
(20-36)
24/21 Cal Bike
24 Toes to bar
3:00 rest
3 rounds
Goal: Sub 13:30
Cap: 15:30
Intermediate: Scale back calories 20/16, less volume of toes to bar or sub for hanging leg raises.
Baseline: 12/9 Cal Bike, V up (16), or Laying leg lift to rig
(38-55)
5 sets:
15-20 Hip Extensions (25-30 Banded Good Morning if hip extension are full)
10 DB/KB Row Right Arm
10 DB/KB Row Left Arm
*DB/KB AHAP
(55-60)
1:00 Cobra Stretch
1:00 Quad Smash (each side)
General Flow
3:00 easy movement
Jog in place or light bike/row
Focus on nasal breathing and relaxed pace
Mobility Flow
Move through each position slowly. Breathe with intention.
Cat Cow
10 slow reps
Half Kneeling Hip Flexor Stretch
30 seconds each side
Pigeon or Figure Four Glute Stretch
45 seconds each side
Thoracic Spine Openers
10 reps each side
*Side lying or quadruped rotations
Banded or Wall Lat Stretch
45 seconds each side
Functional Movement Flow
Controlled reps.
2-3 rounds:
Air Squat to Pause
8 reps
2 second pause at bottom
Focus on breath and position
Slow Alternating Reverse Lunges
6 each side
Glute Bridge with Hold
10 reps
3 second squeeze at top
Scapular Wall Slides
10 reps
Dead Bug
10 each side
Breathing Reset
90 seconds diaphragmatic breathing
Lie on back
Feet on floor
One hand on chest and one on stomach
Expand the lower hand first and let body relax into the floor
(0-5)
Simple and challenging. The goal today is to have some purpose in your choices. How will you go after the bike? Can you go fast enough to remain composed on toes to bar? Can you increase the bike speed each round without starting too slow? When we consider pacing at a high level, the term “negative split” is often used for athletes who can gain speed throughout a race. The novice curse within our methodology is that we vary things so much, we never become a high level pacer if we are not very aware of how we “feel”. Today, go into this one and be willing to be present enough to challenge yourself with the round you’re on, but considering the rest and the rounds that follow, how can we fight for consistency? And can we get faster as we go? Or will toes to bar and local muscle endurance for that movement impede on your plans? Whatever you choose and however it goes…fitness is going up.