Monday! My goodness how the weekend flies by!

This post will have Monday’s and Tuesday’s action in it, super long post.  Sorry if stretching time with Terra didn’t work out, I’m having a heckuva time adding her zoom’s numbers to the website, I’ll have it sorted out for this week.  I’m only one man!!

Monday:

11:00AM Zoom Class
Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

 

Max Rounds in 20 minutes of:

20 90-90’s (don’t be too fast here and tear up your knees guys)

20 Lying Leg raises

20 Hollow Rocks

20 Alternating Pistols (or appropriately difficult progression step)

 

90-90’s

Lying Leg Raise Scales

Hollow Rock

Pistol Progressions

Advanced Pistol Progressions

 

Warm-up:

Let’s take 20 reps of Squat Therapy

-in between each 5 reps-

Do:

25 Russian Twists

15 Leg Swings Front/Back and Side to Side

 

 

Rowing for Monday:

So check this out, our Rachel is .5 seconds away from the American Record for the 500m Row!  So we’re all gonna basically be in charge of getting her this win by training with her virtually.  To achieve this kind of near Avatar level strength endurance we’ve got some new kinds of workouts coming, so be prepared to take some notes, write somethings down, and keep track of your own progress.

4 Rounds with 7 minutes rest between of:

1 Squat Jumps (all out, as fast as possible and as high as possible)

30 Seconds rowing for distance.

 

How far do you get each round? How many jumps did you do?

 

Tuesday:

The Workout:

5 Rounds for Max Reps

1:15 on :15 off Allen Lift

1:00 on :15 off Mountain Climbers

45 on :15 off No-Push-Up Burpees (“Half Burpees” a.k.a. Squat Thrusts)

 

Warm-up!

Do arm swings like we do

Walk around for a bit on your heels and tip-toes, and calf raises too

Jumping Jacks, Half Burpees and Ab Mat sit-ups; quite a few

Practice the jumps to determine your rotation ability, get your DB sorted out for the Allen lift and then… without further ado

ply your thews at this workout won’t you?

Adieu!

I couldn’t resist including this poem, which is not a haiku!

 

Rowing for Tuesday:

Do this five times, rest in between as needed:

300m Rest 20 Seconds

200m Rest 10 seconds

100m Rest as needed