Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- 0900
- Wednesday, December 25th (Christmas)
- Closed
- Thursday, December 26th
- 0830 Open Gym
- 1000
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
- 0900
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Time Trial
For time:
- 2000m Row
Compare to 2019.11.20
Time Trial Notes
Today’s conditioning is a task priority workout. Your coach will lead you through a thorough warm up to get your engines primed for this test. Pacing is very important here. Ideally, you will choose a pace that you can sustain for the duration of the row, but no longer than that. If you’ve done it right, you’ll barely have enough for a kick at the end. This is a skill that requires practice and some data analysis can go a long way. To begin your row, set your monitors by pressing “select workout” > “standard list” > “2000m.” After you have finished your row, press “more options” > “memory” > “magnifying glass” and take a picture of the screen. The data presented there is important. Please note that some monitors are slightly different, so if you cannot find this page, ask your coach.
Upper Body Strength
Working in a team of 4, complete 2 rounds each for max reps:
- 3:00 of push ups (alternate every :15)
- 3:00 of strict pull ups (alternate every :15)
Notes
Today’s workout consists of 4 time priority intervals to be completed as a team. You will work in a team of 4 and only one partner will work at a time. Partner 1 will complete as many push ups as possible in :15, then partner 2 will pick up and work for :15. This will continue for 3:00 and then the team will switch the exercise to pull ups and follow the same format. After 3:00 of pull ups, the team will return to the push ups and begin round 2. We would like you to be able to work for the entire :15, so adjust the push ups by elevating your hands. Adjust the pull ups by using a band or performing ring rows.