Saturday 7.20.13

Last Day! You all have done great!!

Assessment Week and our new programming focus is centered around themes and energy systems (how your body creates energy during different lengths and intensities of workouts). We will be testing your competency and capacity across six themes and different energy systems throughout the week. After the data is collected, we will have a big picture of where the gym is collectively, and also where you are as an individual. This will allow our programming to better meet your needs, challenge you and in turn, make you better.

Theme – Core

A. Max Time Side Plank Hold

Goal: 90 sec each side

B. Tabata Sit-Ups

Energy System Training

1000 m row buy in
7 rounds
10 KB swings (55/35)
5 burpees
15 minute cap