GROUP WARM-UP
AMRAP in 5 minutes of:
:30 Row
:30 Bike erg
:30 Ski
100 meter run
AEROBIC CONDITIONING
5 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
3 rounds
400 meter run
300 meter ski
*22 minute time cap*
*heats of 7 every 12 minutes*
ALTERNATE AEROBIC CONDITIONING
3 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
2 rounds
200 meter run
200 meter ski
MIDLINE
3 sets of:
:20 Hollow hold
15 Abmat sit-ups
:30 Sandbag hold (heavy as possible )
MOBILITY:
:30 each leg/way 3-way hamstring stretch
1:00 Seated forward fold
:30 each side twisted cross
HAPPY BIRTHDAY TO BONNIE BAILEY & JONNA TERRY!
14 Exercises You Shouldn’t Do After Age 50 – SAY WHAT?!
Reader’s Digest posted THIS ARTICLE that gives 14 exercises they deem unsafe for anyone over 50. I’ve also listed them below. I do like some of the modifications the article gives for these exercises in the case
of anyone who has movement issues, injury, doesn’t use a coach, doesn’t have a training history, etc., However, I don’t agree that this list applies to all 50-year-olds.
Don’t laugh…
- Running stairs
- Bikram or hot yoga
- High-intensity interval training
- Spin class
- Push-ups
- Squats with weights
- Bench press
- Burpees
- Pull-ups
- Crunches
- Deadlift
- Jumping lunges
- Sprints
- Leg presses
What are your thoughts?