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REST DAY

SUNDAY, October 7th, 2018

Happy Birthday Robby Rob!

IMG_9352.JPGCoach Paul: Trying to explain what this “rest” thing is

SUNDAYS ARE REST DAYS

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

Gymnastics Conditioning with a unilateral focus:
20 min to work through rounds of:
12x slow weighted cossack squat
12x strict HSPU wall facing
12x DB Step Up (for quality: full extension of the working hip before nonworking foot is placed on box)
12x chin up
60″ hollow plank alternating arms in shoulder flexion

Conditioning EMOM x 10 mins
Odd: 45x DU
Even: ME airsquat
Score: # airsquats

Tuesday

Work up to a heavy set of 8 on LBBS then….

2RFT
30x BS 135/95
30x Bar-facing Burpee

Wednesday

This will be a challenge. We will schedule in a :15 transition time between minutes to accommodate those who are …ahem…”slow to get off the rower” – LOL!  The goal: 11 rounds for completion. For this WOD, if you are unable to complete a round, you will rest the following round and pick up on the round after that. If you’re missing completion by a mile…we’ll help you scale mid-WOD but as you know…we frown on that. This is 30 minutes of solid  work without a scheduled break.  Credit: Icon Athlete.

33*+ min EMOM
Min 1: 12/9 cal row
Min 2: 1 Rd Cindy
Min 3: 1 Rd DT 115/75
*:15 transition from min to min

Thursday

Open Gym or…

Option 1: Grunt Work: for 30 minutes AMRAP:
100M farmer carry 70/55
20 foot handstand walk
5x BJ 30/24

or…

Option 2:
30 min circuit training (you pick movements – let coaches help!)
1st: choose a movement you suck at
2nd: choose a foundational skill element (beat swing, clean pulls, gob sq)
3rd: choose a movement you’re good at
4th: choose a core movement (abs, low back, hollow, arch…)

Friday

Today is your “short fast”. Sprint it out on Rest Faster.

15 minutes to work this complex for load:
Sn Pull + PSn + OHS

Rest Faster (short version)
3RFT
50x DU
150m Sprint
15x Burpees
50x DU
rest 2min after each round

 

 


ENDURANCE

This week you should accomplish:
6x Tempo Miles
8x Long-Slow-Distance Miles

Totaling 14 miles.

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