Monday’s Mission

2
Oct

Monday’s Mission

104010 Fitness – Group Fitness

View Public Whiteboard

10: Prep

Warm-up (No Measure)

10min Continuous

10 Jane Fondas/side

10m Ostrich Walk

10 Scapular Push Ups

30sec Cardio Machine of Choice

https://youtu.be/VtYNEflul70

https://youtu.be/eQgc7OO4cNw

https://youtu.be/huGj4aBk9C4

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40: Work

I: Front Squat ( 6-8 reps x 3 sets)

Tempo: 12X1 (Simplified = 2 sec hold at bottom)

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II: Metcon (3 Rounds for reps)

30 sec ON, 30 sec REST

**Into a full squat**

https://youtu.be/Oui8-eLXkqo

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III: KB Gorilla Row (6-8 reps ea side x 3 sets )

Tempo: 11X2 (Simplified = 2 sec hold at top) 30sec rest

IV: RNT Clean Grip RDL (6-8 reps x 3 sets )

Tempo: 40X0 (Simplified = 4 secs on the way down)

30 sec rest

https://youtu.be/VSMlSDJVG7k

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V: Metcon (3 Rounds for reps)

Alternating DB Snatches

30 secs ON, 30 secs OFF x 3 sets

https://youtu.be/mx8mr0xV8L0

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V1: Metcon (3 Rounds for reps)

Push Ups / Knee Push Ups/Box Push Ups

30 secs ON, 30 secs OFF x 3 sets

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VII: Metcon (AMRAP – Rounds and Reps)

7 Min WAR: Start with 5 Reps of EACH movement and then go up in reps by 2.

*E.g. – 5 goblet squats, 5 JUs/ 7 goblet squats, 7 JUs / 9 of each movement / 11 of each movement

Movements:

– Goblet Squats

– Jumping Pull Ups (NOT regular pull ups or kipping pull ups)

Mandatory to watch: Technique on JUs

**Coaches will hold the technique to a HIGH standard!

https://www.youtube.com/watch?v=wJuhX386xGg

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10: Recover

10min:

2min Bike/ski/row

2min Pigeon Pose / side

4min Box Breathing

https://youtu.be/HTvUB81fGJU

https://youtu.be/xYG9co4Yjcc