Fitness – Thu, Sep 4

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

Warm-Up

1. 3-5 minute easy row on the rower

Focus on getting the heart rate up and loosening up your legs, core, and shoulders.

2. Dynamic Mobility (3 minutes)

• Leg swings : 10 forward/backward and 10 side-to-side per leg

• Hip circles : 10 each direction

• Arm circles : 10 small, 10 big in each direction

Metcon (Checkmark)

Format: 5 Rounds of Intervals (30 seconds work / 10 seconds rest for each movement, then 1 minute rest between rounds)

Round 1 (Ski Erg, Wallball, Rower, Running, Burpees)

• 30 seconds Ski Erg

• Go at a moderate pace, focus on rhythm and efficiency.

• Rest 10 seconds.

• 30 seconds Wallballs

• Perform wallballs at a challenging pace, aiming for smooth, consistent reps.

• Rest 10 seconds.

• 30 seconds Rower

• Row hard but controlled, aiming for a good pace.

• Rest 10 seconds.

• 30 seconds Running (Shuttle Sprints)

• Run at a fast pace.

• Rest 10 seconds.

• 20 seconds Burpees

• Go for a quick pace; if needed, step back into the push-up rather than jumping for less intensity.

• Rest 10 seconds.