image Assistant Coach Paul and his assistant, Delilah!

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

1. Warm up 400m run 2. Belly breathing technique w/ Jovan (10 mins) 3. Breathing mechanics for:

  • Pull ups
  • Push ups
  • Air squats

(15 mins) 4. "The Chelsea Exchange" Emom 30:

  • 4 pull ups
  • 8 push ups
  • 12 air squats

This is basically a scaled version of the CF benchmark "Chelsea", a workout where the sheer volume takes it off of the menu for most of our training purposes. The goal today should be about marrying the breath technique with the movement. During the work period of the minute, concentrate on the breathing mechanics of whatever movement you are performing. During the rest period of the interval, concentrate on controlling the breathing and lowering the heart rate. If you are planning on going Rx'd on this workout, please keep in mind that you should probably have at least 20 rounds of Cindy to have a shot at finishing. Your scale should allow for no more than 40 seconds of work to 20 seconds of rest to begin. L3: As Rx'd L2: 3 pull ups, 6 push ups, 9 air squats L1. 20 minute EMOM of: 3 ring rows, 4 push ups, 5 air squats

This is the beginning of our "Go Long Sunday" series. Look for longer workouts every Sunday with an endurance biased structure led by coach Jovan. Workouts will focus on breath mechanics, running form and other techniques designed to boost the aerobic capacity in those extended time domains.

Have fun!