Wednesday 08.02.2023

*** SIGN UP FOR REVITALIZED PERFORMANCE/CFNH FRONT RACK CLINIC VIA CLICKING HERE ***

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: GHD Sit-ups & GHD Back Extensions
Complete the following Tabata intervals for max reps per movement as follows:
4 Rounds of (:20 work x :10 rest) x GHD Sit-ups or Anchored Abmat Sit-ups
4 Rounds of (:20 work x :10 rest) x GHD Back Extensions
Rest 2:00 (mill about smartly)
4 Rounds of (:20 work x :10 rest) x GHD Back Extensions
4 Rounds of (:20 work x :10 rest) x GHD Sit-ups or Anchored Abmat Sit-ups

Notes: Scaled movements and learning/training points of performance will be covered during the whiteboard brief.

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“Undead Burpees”
Complete for time
40-30-20-10 kcal/reps of
Row (kcal) x 40-30-20-10
Burpees x 20-15-10-5
Reverse Burpees x 20-15-10-5

Notes:

Scale the volume to 30-20-10 for the Rowing as needed to maintain intentions for intensity of work output during this part of the WOD.
Psssst -> 1 x Burpee plus 1 x Reverse Burpee = 1 x Undead Burpee… Gauntlet thrown: Row 40kcal + 20 x Undead Burpees as round 1, etc… What joy awaits the friskies who pick this path less travelled today. Get some, Ninjas.

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