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Workout – Monday, July 18

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 17:00 Specific Warm-Up (5 min)
17:00 – 29:00 Skill/Strength (12 min)
29:00 -32:00  Pre-WOD Break/Prep (3 min)
32:00 – 55:00 WOD (23 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
Kicking off the week with a cardio burner consisting of double unders, calories on the bike, and some heavy Russian kettlebell swings. The overall goal of this workout is to stay as consistent as possible on both sets of double unders and calories; while choosing a kettlebell weight that allows quick sets of 10-20 reps to be completed at a time. Challenge your members to see if they can make the second 50/40 calorie bike faster than the first! Before today’s WOD, members will work through some Pallof presses and single-leg glute bridges, working members through some unconventional movements teaching athletes core stabilization and unilateral strength.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks!

Double under skill can be a game breaker today – scale as needed to match the work demand but keep this athlete group moving! 

The KB swings are meant to be heavier today! Choose a weight that the athlete can swing for sets of at least 10-15 reps at a time. 

Urge your clients in this group to approach the bike work with a constant moderate speed rather than trying to get it done in a big hurry and burning out.
General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group.

The KB swings are meant to be heavier today! Choose a weight that the athlete can swing for sets of at least 10-15 reps at a time. 

Urge your clients in this group to approach the bike work with a constant moderate speed rather than trying to get it done in a big hurry and burning out.
Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

The IS group will love the chance to swing a heavy KB today. Challenge them to get large sets of reps in before taking a break. 

Today’s bike work is definitely not a sprint! Establish a quick pace that the athlete can maintain through full workload.

WARM UP: 00:00 – 17:00 (17 MINS)

GENERALSPECIFIC
AMRAP X 7
:40 Bike (Inc. pace each go)
30 Single Unders
10 KB Straight Leg Deadlift
Review Pallof Press and Single Leg Glute Bridge

Skill/Strength: 17:00 – 29:00 (12 MINS)

OPTION 1OPTION 2
EMOM X 10
Minute 1: 10/10 Pallof Press
Minute 2: 8/8 Single Leg Glute Bridge
EMOM X 10
Minute 1: 10/10 Pallof Press
Minute 2: 8/8 Single Leg Glute Bridge

PRE-WOD BREAK/PREP: 29:00 – 32:00 (3 MINS)

WOD: 32:00 – 55:00 (23 MINS)

OPTION 1OPTION 2
“Ovie”
100 Double Unders
50/40 Cal Bike
100 Russian KB Swings (70/53lb) (32/24kg)
50/40 Cal Bike
100 Double Unders

20 MIN CAP
“Remote Ovie”
100 Double Unders
50 Burpees
100 Russian KB/DB Swings
50 Up-Downs
100 Double Unders

20 MIN CAP

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
1:00 Thread the Needle/Side
1:00 Standing Calf Stretch/Side

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