Monday
Indoor cycle class meets again tonight at 7pm! Woohoooo!!!
5 RFT
400m Run
30 DU
Pullups (use FPP)
30 min Cutoff
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Modified
5 RFT
200m Run
90 Singles
Ring Rows (use FPP)
30 min Cutoff
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bootcamp
Friday
Start your Halloween off with us at 8:30am tomorrow! We'll start with a moderate workout (just a little something to get the blood flowing- we have final assessments on Monday!), then coffee and some serious head-to- toe mobility work, AND you'll get some Halloween treats! Samples of the Steve's Paleo Bars and Paleo Treats will go quite nicely with your coffee :).
FPP during warmup/stretching
Tabata intervals, rotating every interval. 4 Rounds
1. Ball Slams
2. Burpees
3. Broad Jumps
4. KBS
5. Ball Slams
6. Burpees
7. Broad Jumps
8. KBS
Rest 2 min
Wednesday
Before starting the warmup, you are going to spend 10 minutes rolling out. Not just aimless rolling (which really does nothing), but rolling with purpose and intent! It takes at least 2 minutes to affect a change in the soft tissues, so your goal is to find any trigger points or areas with poor range of motion, and work them (slowly mashing, and working back and forth, up and down) for a solid 2 minutes before moving on. Since the workout today is all about running, focus on your hips, glutes, hamstrings, calves and feet. You won't have time to spend 2 minutes on each area, so pick the spots where you need it most, dig in, and BREATHE. At the end of the 2 minute mark, you should feel some sort of change in the tissue you're working.
Workout
5 x 400m Run
Rest 1:1
These runs are all out efforts! You should be attempting to achieve your best 400m run time on each interval. Be sure to keep moving during the rest periods... WALK! Do not sit or lay flat on your back as soon as you run through the door! Keep moving, breathing and shaking it out.
Indoor cycling classes will start on Monday, November 2 at 7pm! I am really excited to get this going... this is a high energy class with a really fun atmosphere. Get ready to BURN! Bring your bike, a water bottle, and a towel. Any bike with a quick release rear wheel will work on our stationary trainers. We have limited space in these classes, so you must sign up in advance! We'll have 7 trainers available for use, and we have more room for those cyclists who will be bringing their own trainers, as well. Drop-in for non-members is $15, and there will be a discounted rate for those who bring their own trainers.
This is what a quick release rear wheel looks like. See that lever his thumb is on? That's what you need to look for!
Monday
2 Rounds, for max reps
In 4 mins
400m Run
Max HRPU
Rest 1 min
In 3 mins
60 DU
Max Situps
Rest 1 min
In 2 min
25 Wall Balls
Max Burpees
Rest 2 min
My mom is in town and she joined in on her first kettlebell class :)
Friday
5 RFT
400m Run
10 Ring Pushups
10 Pistols
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Modified
5 RFT
200m Run
10 HRPU
10 Step Ups
Monday
Fighter Pullup Prog.
1 min Jumprope practice
1 min rest
4 Rounds
In 90 sec
200 Run
Max HRPU
Rest 30 sec
Be sure to come to class on Saturday if you need to make up your first assessment!
Friday
EMOM x 7
7 Thrusters
1 Burpee + 1 each round
-Easy 400m jog-
EMOM x 7
12 KBS
50m Sprint
Monday
Not only does today mark the beginning of 100 Days of Real Food, we also have a new assessment today! This time, we'll be giving out a different prize for the most improved (rather than a free month) to shake things up a bit. Give this your best effort... remember that the purpose of this is NOT to sandbag the first assessment so you can beat it by a mile on the final assessment and win the prize for most improved. That does you no good! Take advantage of these assessments as a way to truly challenge yourself and improve on where you are now. No matter where you are today, there's always room to get better! And YOUR best assessment is not dependent on anyone else's assessment, so don't compare yourself to everyone else. It isn't a race to beat the person next to you... it's a race to beat yourself!
Assessment
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Wednesday
5 RNFT
5 HSPU
5 Pullups (strict)
5 TTB
Then, 6 min AMRAP
10 Wall Balls
10 Burpee Broad Jumps
-Rest 4 min-
5 Rounds
50m Sprint & walk back
Wednesday
For Time
800m Run
20 DU
600m Run
40 DU
400m Run
60 DU
Then, 100 Stups
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Modified
For Time
3X
400m Run
20 DU (60 Singles)
Then, 50 Situps or Crunches