Recovery: What does it mean?
Recovery can take many forms, but overall it’s the self-care we do to help our bodies heal from the stress we put on them through exercise. Imagine your body as a bank account;
TEAM HERO
TEAM VILLAIN
Adam T
Alex Sc.
Aimee C.
Alex Stew.
Alex K.
Alexa O.
Amanda E.
Alison P.
Amanda M.
Alison R.
Amber J.
Amanda A.
Amy B.
Amanda C.
Amy H.
Amy ER.
Andrew B.
Amy M.
Andrew N.
The Wednesday Wrap: A short list of fitness things that Kirkwood Head Trainer, Ethan Duff, is enjoying right now.
Video: Hip C.A.Rs
https://www.youtube.com/watch?v=G2VPdg8E7u4&t=6s
Article I Enjoyed:
http://physiocorrect.blogspot.com/2013/11/irradiation.html
The strength technique of Irradiation is technically called the Law of Irradiation.
Friday: 1/27
Station 1:
Strength Assessment: The Push Up
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
Followed By
16 Minute Circuit: –
Thursday: 1/26
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: Jump Rope
Player 2: High Plank Hold R: Plank Shoulder Taps
Player 3: ERG
Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+),
Wednesday: 1/23
HIIT: 4 Rounds :45 on :15 Rest
Tuesday: 1/22
10 Minute Warm Up:
10 Minute Mobility: Ethan will lead first time in morning.
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total
1 Minute Rest BTWN Split Squat &
Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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Saturday 1/19
8am, 10:15am
HIIT: :30/:30/:30 HIIT Stations – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core
Station 1 –
