141025 Saturday – “Solarium”

Who says you can’t do 2 things at once? Coach Pete’s class is mobilizing and watching the Giants game. What!…you can mobilize in front of a TV, maybe I should do this at home?


Mobility: Shoulder Mobility.


Skill Practice Warm Up: None.


Workout: Push Press

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats

5 x 5 ( 5 sets of 5 reps “across,” the same weight for all sets)


Metabolic Conditioning Workout: “Solarium” – 3 rounds for time.

Ring push up (Advanced: 15 reps Intermediate*: 10 reps, Novice: 10 higher angle)

15 sit ups

Row (Advanced: 300m, Intermediate*: 250m, Novice: 200m)

*Women’s Rx

Scaling Guide: 5:30 – 9 minutes.

Log your results online by clicking here.

Compare To: New Workout! 


Optional “Cash Out”: 15 burpees, 400m run w/ medball, 15 burpees

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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