Move/Power/Sport: Thursday, July 8th, 2021
by
Jade
July 7, 2021
Move, Power, Sport
Macro – Extended Conditioning Emphasis – Week 6 of 12
Micro – Carry Emphasis – Week 2 of 4
WOD:
1) 0:00 – 10:00 – Class Review and Stretch:
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Review Structure and Flow of Concept Cardio Class (3-4 minutes)
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Stretch
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1 minute/side Banded Lat/Tri/Rack Stretch
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1 minute/side Pigeon Stretch
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1 minute Pancake Stretch
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Concept Cardio class is designed to get you on all 4 machines and work on building more of aerobic/monostructural capacity. If you’re looking to run we encourage you to do so and and opt out of one of the two bikes for a run if you plan to run.
2a) 10:00 – 20:00 – 1 Set on Each Machine:
2 minutes Easy-to-Modearate
30 seconds Rest/Transition
Doesn’t matter which machine you start on, just try and maintain the same flow/rotation through the class.
2b) 20:00 – 42:00 – 1 Set on Each Machine:
1 minute Easy
1 minute Moderate
1 minute Hard
1 minute Front Plank Hold
30 seconds Rest
Maintain same rotation/order as above.
2c) 44:00 – 60:00 – 16 sets of :40 ON/:20 OFF:
Hard efforts. Rotate machines every set.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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