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Sonny

Unforgiven

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Workout

Sonny

Warm-up

1. Hinshaw Warm up
Perform each drill for 10m out, then walk back

High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back

Side step out and back
Side step jumping jack out and back
Sitting

Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)

Sonny (Distance)

Bike Erg
Warm-up: 5min from easy to mod
2 sets:
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
6min mod (70rpm),
3min easy (80rpm)
6min mod (70rpm),
3min easy (80rpm)
2min cool down recovery (50rpm)
Total: 55min

Unforgiven (Distance)

Run
4 sets
2:00 (moderate/fast)
0:30 walk
1:30 (fast)
0:30 walk
1:00 (faster)
0:30 walk

STIMULUS
This workout's focus is recovering during our walks and maintaining our paces for time domains that decrease with increasing intensity.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 17, 2020

Male Clients

Female Clients

Michelle
Blaylock

CrossFit: 6:00 PM

10519 meters

Row

Jaime
Craig

CrossFit: 6:00 PM

9914 meters