Wednesday: MAP Night Sesh!

^Lil Sparx is ON tonight! Our Professional Day Care is happening fro 4:15pm -6:45pm!

New Wednesday Night Schedule through the end of the year….and I’m super excited about it.

With the Vixen’s class on hiatus until 2014, I’ve received several requests for what type of class we should implement.

And the winner is…Max Aerobic Power Session!

But that’s not all – we’ve designed the MAP sesh’s to be super inclusive – it’s appropriate for anyone from Level 1, Level 1/2, and All Levels to attend.

Tim – that’s crazy talk. How are you able to do that?

Because science.

Because science.

Here’s what our MAP sessions look like, and why it’s a great fit for everyone at our gym. Let’s take tonight’s (Wednesday’s) 9:30am & 6:30pm classes.

5 Min AMRAP, rest 3 min x 3 sets

Beginners:                                   Intermediate:                                            Advanced: 

Rd 1:                                                  Rd 1:                                                              Rd 1:

5x Russian KB Swings                5x KB Swings                                              5x DB Snatch

5x No Push Up Burpees              5x Burpees                                                  5x Burpees

 

Rd 2:                                                 Rd 2:                                                            Rd 2: 

5x Sit Ups                                     5x Knees 2 Elbow                                      5x Toes 2 Bar

20x Walking Lunges                   20x Walking Lunges                                 20x Striders

 

Rd 3:                                                     Rd 3:                                                         Rd 3:

5x Russian KB Swings                    5x KB Swings                                          5x DB Snatch

50x Jump Rope Passes                   15x Double Unders                                20x Double Unders

Finish with : Coaches Choice

As you can see – it’s designed for everyone to be able to work out together, but using proper movement patterns to target the correct energy systems – in this case – aerobic.

If you haven’t checked out our super popular ‘MAP Sesh’s’ yet – come by tonight at 6:30pm.

If not, we have All Levels at 5:30pm, and Level 1 & 1/2 at 7:30pm, which also follows a similar formula as MAP- so everyone can attend & tailor the training to their current fitness level.

~Tim

Pre-skill Structural: 3 sets: Strict Chin Ups x5; 31A1
Skill: Deadlift ; 2020; x10-12 reps for 10 minutes
WOD:
4 Rounds, 1 min per station, rotate, at the end of all 3 stations, rest 1 min
1. KB Swings
2. Hand release Push Ups
3. Jump rope Passes (Doubles or Singles)

A. 20 Min Alt Emom: Should Be Heavier than a couple weeks ago, as it’s less reps/slightly diff rep scheme)
1. Strict Chin x 5-7; 31×0 (weighted or unweighted) or 31A0 (jumping up, slowly coming down: Beginners is 8-10 reps)
2. Dips x5-7; 30×0 (Beginners perform 10-15 Hand Release Push Ups)
3. GHD Sit Up x 8-12 reps, depending on athlete (anyone newer move to Lemon Squeezers x15 reps)
4. RDL (romanian Deadlift x8-10 2020 (Beginners go light)

B. Rowing Repeats
500m, rest 3 min, 250m, rest 2 min, 100m (score each individually)

A. 20 Min Alt Emom: Should Be Heavier than a couple weeks ago, as it’s less reps/slightly diff rep scheme)
1. Strict Chin x 5-7; 31×0 (weighted or unweighted) or 31A0
2. Dips x5-7; 30×0
3. GHD Sit Up x 8-12 reps, depending on athlete (anyone newer move to Lemon Squeezers x15 reps)
4. RDL (romanian Deadlift x8-10 2020

B. Rowing Repeats
500m, rest 3 min, 250m, rest 2 min, 100m, rest 1 min, row 100m, rest 1 min, row 1 m.