Monday August 31st “Rock the Boat”
Monday August 31st, 2015
Announcement: BRING A FRIEND: Every Saturday at 9:30AM. Member Referral Bonus: YOU<<$50>>THEM
Skill Practice Warm Up: Spend 5 minutes working on Toes to Bar technique.
Strength: Front Box Squat – Session 12
6 x 3 (6 sets of 3 reps, “across,” same weight for each set)
Super Set: 6 x 5 Half Kneeling Single Arm Strict Press (6 sets of 5 reps, “across,” same weight for each set)
Metabolic Conditioning: “Rock the Boat” – 9 minute AMRAP
10 knees to elbows
Scaling Guide: 3 – 5 rounds.
Coaching Tips: Resist the urge to sprint the rows in the earlier rounds. Pace the rows at your 1000m row pace and then go faster on the burpees and knees to elbows. When the k2e start to get hard, you’ll know it is time to go faster on the row so that you have more time to break up the k2e. Remember that ‘knees to elbows’ are KNEES TO ELBOWS. Not knees to triceps. Not knees to armpits. If you want to check this one as ‘Rx’, your knees will have to touch your elbows (and maybe even a bit of forearm) for them to count.