Warm Up
Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Strength
Back to volume on the legs hope everyone hit a new PR and if not, don't worry, some days its just not there, if its ever feeling great and you just want to go for it, never shy away from that. Just don't do it
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%
Metcon
Rowing Cindy
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.