FTW Affiliate
The pain today will change us for tomorrow.
Please note there is NO 4:30pm class today, Monday April 9th. Please attend class at 8:30am or 6:30pm if you would like coaching today. Thank you!
GENERAL WARM UP (0:00-18:00)
Chan Warm-up
8/8 Spiderman Lunges
10/10 Lateral Lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm Circles, (forward/backward).
10/10 Arm Pretzels
10/10 Shoulder Rolls (forward/backward).
10/10 Wrist Circles
2 Rounds:
200m Ski (-or- sub Row if limited on ski ergs)
10 GHD Hip Extensions
0:30 Straight arm plank hold
TRANSITION (18:00 – 23:00)
WOD: SKI (23:00 – 50:00)
1000 meter Ski Sprint
-Then rest 10-12:00 minutes-
1000 meter Ski Sprint
*Log fastest time and strive to be within 0:10-0:20 of previous Ski or faster. Then move on to today’s Gymnastics pushing/pressing (videos attached).
SCALING OPTIONS
If the 1k Ski will take an athlete much longer than 5:00, scale the distance to 750 meters or 500 meters.
INTENDED STIMULUS
This is intended to be a maximum effort 1k Ski sprint.
GYMNASTICS SKILL (50:00 – 60:00)
Pushing/Press
10 Sets of:
3 Hollow rocks + 1 plate transition
3 Sets
5 Pike push-ups + 5 push-ups
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