Yesterday marked the last PortFit gymnastics class. It was an awesome session. We are going to take a week off and then start our last of the 6 week program. This one is going to be devoted to building your aerobic engine. Using the rower, the assault bike, and your favorite running sneakers, we will work through a program devoted to helping you build your ‘wind’. There will be one class a week where we will focus not only on the goal of the workout but also pacing and some form work. There will be a secondary workout for you to complete on your own. If you are interested, please email Sophie to secure a spot. This one couldn’t come at a more perfect time.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 barbell good mornings
10 thrusters
Mobility
Couch stretch
2 minutes in bottom of the squat
Strength
3 rounds
A1. Back rack Bulgarian split squats – 4x6e; AHAP
A2. Russian Twists – 4×20
A3. Banded good mornings – 4×20
Work through these and take a small break after each superset.
WOD
“Staredown”
4 rounds
600m run
40 DU”s
20 KBS (70/53#)(53/35#)
*20:00 cap
