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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday, November 25, 2013

Fitness:
A. 4 sets:
Back Squat @30X1; 5-7 reps; rest 30 sec
Backward sled pull 2 gym lengths; rest 30 sec
KB Windmill 2-3 reps per side slow & steady; rest 30 sec
B. 3 sets for max reps:
60 seconds of Wall Ball Shots (20 to 10’/12 to 9ft)
60 seconds of Hang Power Clean (135/95)
60 seconds of Box Jumps with step down (24″/20″) OR russian step-ups
60 seconds of Rowing (calories)
60 seconds of Burpees
60 seconds of Rest

Health:
A. 4 sets, resting as needed
Back Squat @30X1; 3-4 reps
Backward sled pull 1 gym length
KB Windmill 2-3 reps per side slow & steady
B. 3 sets for max reps:
30 seconds of Wall Ball Shots (20 to 10’/12 to 9ft) + 30 sec rest
30 seconds of Hang Power Clean (135/95) + 30 sec rest
30 seconds of Box Jumps (24″/20″) + 30 sec rest
30 seconds of Rowing (calories) + 30 sec
30 seconds of inchworm + 30 sec rest
Take an addition 60 seconds of Rest between rounds

Performance:
A. 4 sets:
Back Squat @30X1; 5-7 reps; rest 30 sec
Backward sled pull 2 gym lengths; rest 30 sec
KB Windmill 2-3 reps per side slow & steady; rest 30 sec
B. 3 sets for max reps:
60 seconds of Wall Ball Shots (20 to 10’/12 to 9ft)
60 seconds of  Power Clean (185/115)
60 seconds of Box Jumps (30″/24″)
60 seconds of Rowing (calories)
60 seconds of Burpees (games standard)
60 seconds of Rest

Competition: Active Recovery Day.  20-30 min of aerobic restoration, nice easy pace + 20-30 minutes of mobility work of your choice.  Please take some time to prep your food for the week, as Friday will be your next rest day. Make appointments for bodywork such as massage, chiro, trigger point, ART, whatever you need for maintenance, and take some time to recover mentally via meditation, breath work, time outdoors and/or time with family and friends.  If you competed in Legends League, take 30 minutes to write out what went well, what you need to work on and any lessons learned from this event, and update your goals for the next 3 months, 6 months and 12 months.

Coach’s Tips

For today’s back squats, try to go heavier than last time, when we did 6-8 reps, but use the tempo and rep range to determine the load, adjusting per set as needed so that the last rep is challenging but technically sound.  Follow up the squats with some back ward sled pulls, and then grab a kettlebell for some windmills.  For the windmill, you will need to clean and press or push press the KB up overhead into a good solid packed shoulder position, from there turn one foot out a bit in a wide stance and shift hips over as you bend at the hip similar to a triangle pose in yoga. Keep looking at the kettlebell and feel free to use your other hand as a guide on your leg as you come down.  Start light and build per set as needed.  For Part B we are going for max reps of each of the movements. If cleans aren’t your best movement you can substitute russian kettlebell swings, you will want to be very comfortable with each of the movements in order to do them in this metcon.  Same with box jumps, if there are any issues with your jumping mechanics or landing mechanics, the coach may recommend step-ups as a modification.  You can start at any station so large classes can stagger for this workout.

Please record loads for each movement as well as reps for Part B.

Note: Weekly update and video blog will be posted on Monday…

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