Schedule:
6AM,7:30am,8:30am,9:30am, 4,5PM
Friday: Regular Schedule
You have all been CRUSHINGG IT!!! Let's keep up the grind and keep our momentum up. Remember YOU are in control. Set your alarm and decide what class you are going to and SHOW UP! No excuses, JUST DO IT!
I hope you have all been having a great week. Please get with me if you need anything at all. I'm always here to help no matter what.
Make today count!
If we have the attitude that it’s going to be a great day it usually is.”
Let's get it!
Warm-up:
20 Cal Bike or 400m Run
20 Plank Twist
10 Push Ups
10 Scorpions
10 Air Squats
10 Lateral Lunges
Mobility/Prep:
Pigeon
Seated Straddle
10 Bird Dog
10 Cat Cow
10 Fire Hydrants
10 Single leg glute bridge
1 Min Plank
Gymnastics Focus:EMOM for 8 minutes:
Odd Minutes: 3-5 Strict Pull-ups or Scaled Variations
Even Minutes: 30 Sec HS Walk or hold
Week 5 Deadlifts:
Main Work: 5x5 @ 75-80%
5-5-5-5-5
Wod:
AMRAP 20:
30/24 Calorie Row
20 Box Jumps Overs 24/20
10 Power Cleans, 155 / 105 lb
5 Wall-Facing Handstand Push-ups
Sub weight to 135/95
Sub Wall Facing HS Push ups to Reg Kipping or Db Press
Today's AMRAP is a combination that will force you to find a steady pace to work through it. We want to improve our body's fatigue resistance and this is best done by exercising just below the hardest effort we could hold if we were racing someone. It takes discipline to not go as hard as possible every workout. Practice discipline here.Row: Should take about 2:00 to complete.Box Jump Overs: These should take about1:00 to complete. You do not need to reach full extension of the hips/knees at the top of the box. You must step down from the top of the box. No rebounding.- Power Cleans: Should take less than 1:30to complete.- Wall-Facing Handstand Push-ups: These are strict HSPUs with your chest facing the wall. Each rep begins and ends in the lockout position with toes against the wall, arms fully extended, and shoulders in line with the body. Legs remain straight and cannot assist. Should take about 1:00 to complete.
Target Score: 4-6 RoundsStimulus: Lactate Threshold [RPE 5-6]Score: Rounds + Reps
Zone 2:
40-80 Minute Bike Erg
Every 8 Minutes [Starting at 0:00]: 400-800 Meter Run
Perform at RPE 2-3