Monday 2020.07.27

Jul 26, 2020

Schedule Update

Coach Danielle is out of town so Monday and Wednesday’s “At Home Endurance Class” has been rescheduled.
We have moved the “At Home Endurance Class” to:
  • Friday, July 31st at 0730
and
  • Sunday, August 2nd at 0900
You may join the class at those times using our normal zoom link.
These changes only apply to the week of July 27 – August 2. We will resume our normal schedule of Mondays and Wednesdays at 0730 starting August 3.

Strength

4 Sets

  • 3 Front Rack Reverse Lunges per side*
  • 20 V-Ups

*Pause :01 with your knee 1″ from the ground, then softly tap the ground, then stand. Don’t alternate legs.

Notes

Today’s strength is lunges and v-ups. You will alternate between the two exercises for 4 working sets. Take about 1 minute of rest between exercises.

During the lunges you will pause :01 with your knee 1″ from the ground, then softly tap the ground, then stand. Don’t alternate legs. Choose a moderate weight that you can maintain a soft touch of the knee each rep and use that weight for all 4 working sets.

The v-ups should be done without stopping in the middle of the set. Substitute tuck ups, if you cannot maintain sets of 20.

Conditioning

2 Sets

15-12-9 reps of:

  • Thrusters
  • Burpees over the Bar

Rest 3:00 between sets

7:00 time cap each set

Notes

Today’s conditioning is 2 sets of thrusters and burpees, each for time. Your score will be your slowest set.

The thrusters may be done with barbells, kettlebells, or dumbbells. Choose a weight that you can maintain unbroken sets of 15, 12, and 9. This should be a relatively light weight.

The burpees should take no more than 1:30 to complete the set of 15. If you think the burpees will put you too close to the time cap, adjust the number of reps.