Motivation

This may not be very motivating for you but I’m taking time for myself.  I’ve just been asked to workout with one of our classes.  It may be hard to believe but I don’t get in as much workout time as one would think.  Time to go get awesome. 

Strength
Day 1, 2, or 3.
Workout Strategy
 Another Team Workout.  This will allow you to pace the workout.  Go heavier today.  if you minimize transition time then even doing 5 repetitions at a time will allow for a fast time with a partner.  Start thinking about the movements.  How do you need to move to be successful.  What are the movement cues that you can give yourself that will allow you to maintain good technique?
Workout of the Day
Strength of the Day                                             DAY 1, 2, OR 3
Level 1:

 

Partner WOD

Start with

30 KB Swings

30 Calorie Row

Then- 

30 Clean & Jerk

30 Burpees

30 Overhead Squats

then

30 Calorie Row

30 KB Swing

Level 2:

 

Partner WOD

Start with

30 KB Swings, 44/26#

30 Calorie Row

Then- 2 Rounds

30 Clean & Jerk, 95/65#

30 Burpees

30 Overhead Squats, 65/44#

then

30 Calorie Row

30 KB Swing, 44/26#

Level 3:

 

Partner WOD

Start with

30 KB Swings, 53/35#

30 Calorie Row

Then – 2 Rounds

30 Clean & Jerk, 115/75#

30 Burpees

30 Overhead Squats, 95/65#

then

30 Calorie Row

30 KB Swing, 53/35#

Level 4:

 

Partner WOD

Start with

30 KB Swings, 70/53#

30 Calorie Row

Then – 2 Rounds

30 Clean & Jerk, 135/95#

30 Burpees

30 Overhead Squats, 115/75#

then

30 Calorie Row

30 KB Swing, 70/53# 

Get Awesome: 2 minute plank hold