234@19%
It was another boiler in Toronto today, 40+ with the humidity and so I knew the workout was going to be tough. Not only that, but in teaching bootcamp I have learned that the smaller the class, the harder you have to work to get the right results. Since it was exams and hot I ended up with only 1 participant and the workout, with perfect form, was a killer! The toughest part I found was doing the 5-10-15 sets at the start. In fact, it was 60 of each movement in about a 15 minute time frame, that would make a decent WOD by itself!! I haven’t checked my Firstbeat Athlete yet but I know for large parts of the class my HR was way over 160 and for me that is pretty intense.
Here is what we did, and I was glad that I didn’t have to coach 2 hours afterwards, I was wiped out!
D4 4.2.2 Bodyweight (HOT DAY PART 2)
5-10-15
Regular Pushup
Air Squats
Military Pushup
Pistol knee raise
Pullups
5-10-15
Ultra wide pushup
Back lunge front kick
Plange Pushup
Super skaters
Pullups
With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Wall sit side to side pass
10 Full situp ball pass (Throw not pass)
10 Pullups
10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups
10 Double hand ball touch
20 Single hand ball touch
10 Side to side one hand on ball pushup
10 One hand on ball pushup
With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass (Throw not pass)
10 Pullups
10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between Knees hold, double elbow sit up
10 Overhead tricep wall throw
10 Wall ball
10 Hug squat