Happy Labor Day
Labor Day always seems like the official ending of the summer and beginning of the nice, crisp, cool, fall weather. Amirite?!
Join Shawn on Monday to kick off the week, the weather, and the season with a fun workout … especially for all you rowing loves out there. And if you haven’t been following the FB group poll … it’s 90’s gym meathead themed. Dress appropriately.
We’re all looking to age as gracefully as we can! Everyone knows that exercise is good for you. But it’s not just beneficial for the young, healthy and already fit. It’s also one of the best defenses against the toughest aspects of aging. Take a look at this Time article to read about how exercise is the best defense and repair strategy that we have to counter different drivers of aging.
The Cliff Notes version is…
- It builds muscle strength.
- It improves bone density.
- Exercise can lengthen telomeres (related to DNA length and health).
- It can improve cognition.
WOD
50 calorie row/ski
then 3 rounds
6 barbell ground-to-overheads (NTE 135/95)
12 toes-to-bars
50 double unders / 100 singles
then
50 calorie row/ski
then 3 rounds
12 deadlifts (NTE 135/95)
6 chest-to-bar pull-ups/pull-ups/jumping pull-ups
50 double unders / 100 singles
then
50 calorie row/ski
STRENGTH
power snatch: 3RM
WOD
14min AMRAP
8 back step lunges (35/26)
10 push-up to shoulder taps
12 1.5 air squats
30 sec plank hold
STRENGTH
thruster: 3RM
WOD
5 rounds of 30 seconds on, 10 seconds off
12-15 deadlifts (75% of 1RM)
12-15 jumping pull-ups
12-15 wall balls (20/14)
40-50 double unders
SKILL
core work
WOD
10-9-8-7-6-5-4-3-2-1
calorie row
burpees
russian swings (53/35)
push-ups
lunges
STRENGTH
deadlift: 5×5 @ 75% of 1RM
then
snatch: 3RM
