This week we are concerned with your recovery this week. If your needing to move and get going this week, come check us out to get over those post HOA sore legs and bodies. The most important thing is to get moving at some point during the week.
WORKOUTS FOR THE WEEK OF 9.26.2021
Monday 9.27.2021 @5:30 pm
Run 50 meters (Moderate pace)
Walk 50 meters
Run 100 (Moderate pace under :30 seconds or faster)
Run 150 meters (Moderate Pace under :90 seconds or faster)
After class there will be a ab workout prescribed by the coach.
Thursday 9.30.21 @5:30 pm
Thirty Two Minute Running Clock:
200 m Run
200 m Ski
10/8 Calories Echo Bike
200 m Row
Complete as many rounds and reps within the time cap.
I was old enough to remember and was filled with shock, disbelief, fear, and ultimately anger. Twenty years later, we now can reflect on the courageous heroes who sacrificed there lives to save others. There were angels present during this day and they saved countless lives.
I remember this image to this day, and it always sticks with me. Tragedy in front of my eyes.
But this image gave me hope as the day went on and gave me courage and hope we will move on.
This week we will be honoring those lives lost with a tribute workout for the lives lost on 9/11.
WORKOUTS OF THE WEEK OF 9.12.2021
Monday 9.13.2021 @5:30 pm
As a class, run one mile. If you finish before the last person, you will turn around run in with the last person to finish.
Rest 111 seconds (1:51) as a class.
90 meter relay run.
This will be ran as a class.
If there are ten people in class, the first athlete will run to the 45 meter mark and back and then hand the baton to the next person and so on until you get back to the first athlete again. Repeat this sequence x10.
Rest 111 seconds (1:51) after last runner completes the last interval.
Then run one mile as a class. If you finish before the last person, you will turn around run with the last person to finish.
The goal this workout is to keep moving, press on, and don’t leave anyone behind and work as a team.
There is no measure this workout.
Thursday 9.16.2021 @5:30 pm
800 meter Moderate/Fast
Rest 2:00 minutes
2(x600m mod/fast, 1 min walk)
Rest 1:00 minute
3(x500m mod/fast, 1 min walk)
Rest 1:00 minute
4(x300m mod/fast, 1 min walk)
This is a longer version of last Thursday’s run wod. Little different distances, but goal is to hold a moderate pace into a fast pace.
Focus on your splits and try to get faster by the end of each interval.