8/9/10am FREE Saturday W.O.D. 5/29/21

28
May

8/9/10am FREE Saturday W.O.D. 5/29/21

DAILY MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.

The ever-lasting fulfillment comes from the journey.


On the 4:00 x 5 Rounds:
:30 Hollow Hold
30 Abmat Sit ups
In Time Remaining Machine For Calories

*Score = the lowest amount of calories in a round

WORKOUT BRIEF [0:00-5:00]
Big “flushing the legs out” day
With Murph Monday members can use this as a recovery day or push hard if they choose to
It’s ab-nasty!

STIMULUS
Every 4:00 complete one round of a :30 Hollow Hold, 30 Abmat Sit-ups and Machine in the remaining time
The Hollow Hold and Sit-ups should take somewhere between 2:00-2:15, leaving us with 2:00-1:45 on the machine to finish each round.

MOVEMENTS
Hollow Hold
Aim to go unbroken for :30. Extra credit, keep the legs super straight and feet together.

Abmat Sit-up
Choose a number of Sit-ups that can be cleared between 1:00-1:30.

Machine
The Big Push!! The goal is to be on the machine by the 2:30 mark for every round.

GENERAL WARM-UP [5:00-14:00]
Get Hot/Mobility
3:00 Machine
:30 Active Samson (Switching Sides)
:30 Inchworms Video
2:00 Machine (moderate)
:30 Step Back Lunge + A Twist (Towards forward leg side)
:30 Shoulder Taps
1:00 Machine (fast)
:30 Knuckle Draggers
:30 Russian Twists
:30 Machine (very fast)

SPECIFIC WARM-UP / TEACHING [14:00-24:00]
**DAILY FOCUS: The Breath

Hollow Hold (3:00) – Make sure we remember to inhale and exhale. In static holds, we can forget to breathe.
Sit-ups (3:00) – Pick a position to exhale (either on the way up or down), and stick to it for all 30 reps each round.
Machine (3:00) – The big aerobic movement for the day! Push it, but only so hard that we can immediately hop off to a controlled hollow hold for the next round.

HOLLOW HOLD (3:00) VIDEO
FOCUS – Low/Lumbar Spine on the floor, Squeezing our Abs to get there
10 Hollow Body Rocks
:30 Hollow Hold – Practice
5 Hollow Body Rocks
:15 Hollow Hold – Practice

ABMAT SIT-UPS (2:00)
FOCUS – Consistent Breathing
5 Abmat Sit-ups exhaling on the way down
5 Abmat Sit-ups exhaling on the way up
5 Abmat Sit-ups (fast)

MACHINE (3:00)
FOCUS – Pushing the Machine just fast enough to control our breathing when we get off for the next hollow hold

PRACTICE ROUND & BATHROOM BREAK [24:00-29:00]
1 Round
:20 Hollow Hold
15 Sit ups
10 Cal Machine

WORKOUT [29:00-49:00]
STRATEGY TIPS (FOR ATHLETES)
Keep in mind it’s a quick turn around to get back on the floor for the next hollow hold, look to get off our machine with at least 3 seconds left before the next round’s hollow hold begins
Control breathing on the hollow-hold, Don’t hold your breath!!
For athletes looking to push today the Sit-ups are the rest portion of the workout, saving breath for the Machine
Score = Lowest Calories in a round

COOL-DOWN [49:00-60:00]
200m Cool-Down walk
1:00 Up-Dog Video
:30 (Each Side) Wall Pec Stretch Video
1:00 Frog Stretch Video
1:00 Couch Stretch (each side) Video

ADDITIONAL MODIFICATIONS
[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

HOLLOW HOLD
Knee-Tucked Hollow Hold
Flutter Kicks
:30 Plank

ABMAT SIT-UPS
Decrease Reps
2-Count Flutter Kicks
1:00 Front Plank


Extra Work
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets For Quality
200m Recovery Jog
:30 Side Plank (Left)
:30 Side Plank (Right)