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:
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
C) CONDITIONING (20:00 – 60:00)
D) EXTRA CREDIT (AFTER CLASS)
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale