What’s New

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.

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.

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