WEDNESDAY, JANUARY 8TH

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Metcon: Today piece is a mix of aerobic work and gymnastics – your effort should be lower to remain consistent throughout, roughly 70%.
What the coach needs to know:
– Metcon: – Goal: effort around 70% as these pieces are on the longer end of the spectrum. People should uncomfortable but they should NOT incur huge drop-offs in output. Today workout presents a nice challenge for efficiency with T2B, Rowing, and Double Unders – because the volume descends it should allow people to complete bigger sets. Overall, we’d like to see consistent row intervals – 500m pace should be the same throughout and for people to challenge themselves with completing big sets of T2B/Double Unders.

B) WARM-UP (3:00 – 20:00)

Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation

C) CONDITIONING (20:00 – 60:00)

For time:
2k Row (or 1 Mile Run)
21 T2B
100 Double Unders
1k Meter Row (or 800 Meter Run)
15 T2B
75 Double Unders
500 Meter Row (or 400 Meter Run)
T2B
50 Double Unders

L2: (Knee Lifts) (Double Under Attempts)
L1: (30s Elbow Plank each round) (Single Unders)
Rx+: T2B Reps of 30-20-10
28:00 Time Cap

D) EXTRA CREDIT (AFTER CLASS)

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale