Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: There is no score today on purpose as we just completed two challenging benchmark workouts on Monday/Tuesday. We are looking to maintain a consistent effort around 75%. The goal is to focus on consistent row intervals, but today is NOT a sprint so don’t treat it as one. Break work into whatever sets work best with you and your partner.
B) Warm Up/Mobility (3:00 – 15:00)
Run 400 meters then 10:00 of Dynamic Warm-up
*You can use BP Dynamic or your own similar variations. Get your athletes moving and their heart-rates up.
Then Foam Roll x 20s each
– Quads, Calves, IT Bands
C) Skill (15:00 – 25:00)
Spend 10:00 Practicing Pistols – Rest as needed between sets.
D) Metcon (25:00 – 50:00)
AMRAP 25 w. a partner:
100 Double Unders
75 Calorie Row
50 Alt. DB Snatch (40,30) (10 each partner)
*One athlete works at a time. Split as needed.
L2: (30, 20) (40s DU Attempts each)
L1: (25, 15) (Single Unders)
*Alternate Scaling Options
Rowing = 400m Run or 90s Bike *No Score Today
E) Recovery (50:00 – 60:00)
3 minutes of light foam rolling
3 Minutes of Parasympathetic Breathing