Coach Kristy is having some fun with KBs at 5am
Elissa is leading us in Yoga at 8am
Jake will be running a partner/team workout at 9am
Biathlon (Its a setting on the Concept 2 Rower)
Details will be announced tomorrow morning to those that show up. I promise you a fun time, something that everyone can do, and a nice active recovery day.
O Me! O Life!
BY WALT WHITMAN
Oh me! Oh life! of the questions of these recurring,
Of the endless trains of the faithless, of cities fill’d with the foolish,
Of myself forever reproaching myself, (for who more foolish than I, and who more faithless?)
Of eyes that vainly crave the light, of the objects mean, of the struggle ever renew’d,
Of the poor results of all, of the plodding and sordid crowds I see around me,
Of the empty and useless years of the rest, with the rest me intertwined,
The question, O me! so sad, recurring—What good amid these, O me, O life?
Answer.
That you are here—that life exists and identity,
That the powerful play goes on, and you may contribute a verse.
If you don’t like reading, click here.
https://www.youtube.com/watch?v=aS1esgRV4Rc
3 Minutes Air Assault Bike
6 Minutes Concept 2 Rower
Run 300m
5 Rounds
9 Calorie Row
9 Wall Balls
9 Toes to Bar
9 Burpees
9 Deadlifts (225#/155#)
9 Calories Air Assault Bike
9 Overhead Squats (115#/80#)
We will set out some community deadlift barbells and some community Overhead Squat barbells.
100 Single Jump Ropes
50 Jumping Jacks
20 Strict Pull-ups
Option 2:
100 Double-Unders
50 Sit-ups
100 Double-Unders
40 Sit-ups
100 Double-Unders
30 Sit-ups
100 Double-Unders
20 Sit-ups
100 Double-Unders
10 Sit-ups
Do this workout if you’re good at double-unders and you’ve done Annie a bunch of times.
50-40-30-20-10
Double-unders
Sit-ups
Sphynx pose for two minutes
Calf smash for two minutes each calf
8 x 10m Forward & Backward Run (gradually faster)
20 Supermans
Couch Stretch
Hamstring Stretch (Against Wall Back on floor)
Warm-up for Back Squat weights
AMRAP 20 Minutes:
30 Back Squats @ 135#/95#
Run 300m
Barbells must come from the ground.
Try and choose a weight that you are able to complete the first round without putting the bar down.
ROMWOD
Teams of 2 for time:
Buy-in: 2001m Row
then
4 Rounds:
9 Rope Climbs
11 Bear Complexes (95#/65#)
then:
Cash-Out: 2977m Row
1 Bear Complex=
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 BTN Push Press
RX+ is 135#/95# (the workout was written as 135#/95#)
#nevermissamonday
800m Run
Bent Over Row x15 (35#/25#)
20 Burpees
EMOM 10 Push-ups on DBs, workout is 100 Push Press with DBs 35#/25#.
