August 2, 2022

Posted By: Christi

Friday 8/5 Schedule:
5am, 6am, 9am and 12:15pm classes ONLY in preparation for the “Capital City Games”
Saturday 8/6 Schedule:
NO CLASSES – “Capital City Games” kicks off at 8am!

For time:
Run, 1 mi
3 min. Row for max calories
Run, 800 m
2 min. Row for max calories
Run, 400 m
1 min. Row for max calories
Goal: Sub 25 mins

We are working on some longer duration monostructural work to keep us moving in the right direction. Both an increase in conditioning but also working to control the volume with other movements as we work to finish up Hero month!

Post Work
3 rounds for quality of:
8x [ 1 Kettlebell Clean + 1 L/1 R Kettlebell Reverse Lunges ], pick load
10 Double Kettlebell Bent Over Rows, pick load
Rest 1 min

Accessory work today is focusing on the posterior strength. The kettlebell clean + reverse lunge has you doing a clean and then a reverse lunge with the kettlebells in the front rack position. Use a moderate-light load and focus on control.