Wednesday, October 9, 2019

782 Updates:

Keep up your consistency. Consistency beats intensity, volume, enthusiasm, etc. every time when it comes to your training, your sleep, your nutrition. Stay the course for your goals and keep taking one step at a time forward. Surround yourself with those people who will help you stay on track when times get tough and stick by their side when you see them going through something. Now hope to see you in the gym this week continuing to pursue your best you!

Remember comp class is on Wednesday evenings. It includes the 630pm class and then your Olympic Lifting and Gymnastics strength and skill work from 730 to 830.

Athletics - 6/12/430/530

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

3 Rounds

400m Jog (60%)

400m Run (85-95%)

You can scale the fast run to 200m or 300m.

Choose your pace. Move steady. Find a real distinction in your run and jog and stick with it when you mind tells you not to. Build up that mental strength as you improve that aerobic capacity. Choose a distance on the run you can keep a hard pace going for the four runs and then still use the jog on the 400m to recover.

20 minute Cap on this section of the workout

5 minutes after you finish this workout (or at the 20 minute mark) - should be a pace where you have something left in the tank.

‘Karen (Chin)’

150 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

35 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Stars 4 Life - 10am (CF782)

Strength

5 sets

5 Deadlifts

2 Wall Walks

Build in weight for your deadlifts and increase your form and distance for the wall walks.

Aerobic Capacity

10 minute AMRAP with a partner

200m Run Together

15 MB Situps (alternating, partner 1 does 10 mb situps and then partner 2 does 10 mb situps)

10 Burpees (alternating, partner 1 does 10 burpees and then partner 2 does 10 burpees)

782 Kids - 330pm

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

2 Rounds

400m Jog (60%)

400m/300m/200m Run (85-95%)

‘Karen (Chin)’

50 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

20 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Competitive Class - 630 - 830pm (CF782)

Part 1

Aerobic Capacity & Benchmark

‘The Tortoise & The Hare’

Mile & a Half Run (2.4K)

3 Rounds

400m Jog (60%)

400m/300m/200m Run (85-95%)

Choose your pace. Move steady. Find a real distinction in your run and jog and stick with it when you mind tells you not to. Build up that mental strength as you improve that aerobic capacity. Choose a distance on the run you can keep a hard pace going for the four runs and then still use the jog on the 400m to recover.

20 minute Cap on this section of the workout

5 minutes after you finish this workout (or at the 20 minute mark) - should be a pace where you have something left in the tank.

‘Karen (Chin)’

150 WBS for time (20/14 to a 10’/9’ target)

Scale the weight and height instead of scaling the number.

35 minute Cap total on these two sections.

We will warm up well and then get your started crushing out these two amazing little pieces of fitness.

Part 2

Olympic Lifting Technique & Capacity

5 minute EMOM

High Hang Snatch + Hang Snatch

5 minute EMOM

Pause Hang Snatch (3 second pause)

10 minute E2MOM

Snatch

Part 3:

Gymnastics Complex

E3MOM x 5 Rounds (15 minutes)

3 Strict C2B + 3 Kipping C2B + 3 Butterfly C2B + 3 Bar MU’s

30-60 second Handstand Walking Obstacle Course after each set.

- Team 782

ber1010