• Thursday, July 9

    Today’s workout is courtesy of Aerobic Capacity, we did this as our first aerobic capacity workout back on May 7th

    No zoom class today

    Warmup
    Light jog for 5mins
    Then some basic warmup drills
    High kicks, butt kicks, hurdler stretch, leg swings, hamstring stretch

    Best to do today’s WOD on a track if possible
    WOD
    8×30 sec at moderate intensity,15 sec rest
    Record total distance
    - Rest 1min
    4x1min at same intensity,15 sec rest
    Record total distance
    - Rest 1min
    2x2min at same intensity,15 sec rest
    Record total distance
    - Rest 1min
    1x4min at same intensity
    Record Total distance

    The goal is to maintain the same speed throughout the workout. Expect the perceived exertion to get progressively more painful the deeper you go into this workout.
    This workout highlights the difference between speed and perceived exertion.

  • Wednesday, July 8

    Strength:

    Deadlift
    8mins to work up to a heavyish 2 reps

    Then 8min EMOM
    3 reps at 70%

    Be conservative with your heavy 2 don’t go to a max lift. Today is about getting some volume reps in.

    WOD:

    10min amrap
    5 hang squat cleans 135/95
    10 burpees over the bar
    * Every min starting on 0:00 – 5 t2b

    * Try and keep the hang squat clean unbroken.

  • Tuesday, July 7

    Strength:

    Bench Press
    Every 2:30 for 4 sets
    7 bench press
    10 ring rows

    * Increase weight over the sets to build to a heavy 7

    WOD:

    21 push press 115/75
    21 box jumps 24/20
    15 push press 115/75
    15 box jumps 24/20
    9 push press 115/75
    9 box jumps 24/20