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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, May 7, 2014

Fitness:
A. 3 sets:
Turkish Get Up 1-2 per side
Windmill 4-5 per side
B. 5 rounds for time:
15 Cal AD or C2
12 T2B
9 shuttle runs

Health:
A. 3 sets:
Turkish Get Up 1-2 per side
Windmill 4-5 per side
B. 4-5 sets for quality:
5 strict hanging leg raises
2 gym lengths sled pull
1 min on AD or C2 at easy recovery pace

Performance:
A. 3 sets:
Turkish Get Up 1-2 per side
Windmill 4-5 per side
B. 5 rounds for time:
15 Cal AD or C2
12 T2B
9 sandbag shuttle runs
C. Barbell Club Oly OR snatch wave 3, 2, 1, 3, 2, 1, 3, 2, 1

Coach’s Tips

Part A is a follow up to last week’s Wednesday starter, see if you can find something to improve on.  This could be improving your breath, packing the shoulder a bit better or getting more range of motion on your windmill. Part B is a progression of a workout we did on March 12, where we did 5 rounds of this workout every 6 minutes for 30 minutes, so your goal is to finish this workout in less than 30 minutes and to find what your ideal pace is for this type of workout.  You will also find that some of the movements feel great to you and you’ll be able to go harder on them and others will feel like you need to slow it down to recover a bit. It’s a good workout to learn about your strengths and weakneses.  Try to use the same modifications and variations you used on March 12th for your toes to bar and Airdyne or rowing.

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