Standard Class:
Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55%
3:45-3:55-WOD: 2 sets:
4 min at easy pace, 20 sec fast pace, 20 sec faster pace, 20 sec fastest pace
*No rest b/w reps or sets
3:55-4:05- 200 m farmers carry (53/35)
Thursday
No Class
Advanced class:
Tuesday
Barbell Strength:
3:10-3:20-Warm-up
3:20-4:00– WOD: “Jenkins”
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*Split work between partners as needed. Run together.
Thursday
Barbell Strength:
No Class
Gymnastic Strength:
3:10-3:20-Warm-up
3:20-4:00– WOD: “Jenkins”
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
*Split work between partners as needed. Run together.
Thursday:
No Class
The last gymnastic strength class. I really did enjoy this unit, and I loved working the Jenkins WOD. Hard, but the partner pushes you and gives you a form of motivation and encouragement.
Feel like I grew in this unit and want to do more beyond this!
The deadlift workout followed by the run was killer on the quads, but I enjoyed the back squats. I increased my reps each time: 27, 32, 36.
I think I did 2 rounds with Marianna.