We all sometimes need help with our inner dialogue, especially for our training.  ๐Ÿ’–๐ŸŽ‰Dive into the tool box here with Coach Ayn and Coach Damian for Episode 7 of the D'n'A SHOW!โœจ

We all sometimes need help with our inner dialogue, especially for our training.

๐Ÿ’–๐ŸŽ‰Dive into the tool box here with Coach Ayn and Coach Damian for Episode 7 of the D'n'A SHOW!โœจ

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up: EMOM 10

Even minutes: 1 Wall Walk + 10 Goblet squats
Odd minutes: 10 L-sit knee extensions

2. Thruster
3-3-2-2-1-1-1-1

๐Ÿ‘‰Eight sets to work up to your heaviest effort of the day. (20 min)

3. ๐Ÿ’ช๐Ÿ–๏ธโ€œJackieโ€๐Ÿ’ช๐Ÿ–๏ธ
For time:
Row 1000m
50 Thrusters (45/33lbs)
30 Pull-ups

*staggered starts if needed

LIII: as rxโ€™d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, youโ€™re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

Have fun!

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