Gym Survey

December 3, 2019

 

 

Hey Team,

 

As you may remember, our 6 day programming system was put into place as a trial back in September.  The idea was to try a different style of programming that provided more weekly variety and more choice in terms of what you want to work on.

 

Our previous three day plan had a lot of benefits to it though so I wanted to check in with you all to see which you prefer more.  

 

The attached survey link will also be emailed out and we'll collect responses all this week.  It contains questions not only about the programming, but also about other events and apparel and merchandise that we provide.

 

You have the option of submitting the survey anonymously by just leaving the first question blank, but if you prefer, you can add your name!

 

Here is the link to the survey, please respond only once!

 

https://forms.gle/Kua6kfV9kFKYsSQK8

 

Thank you in advance for your responses and for being part of our Vic City community!

 

Cam

 

TRAINING TUESDAY

 

 

WARM UP:  "Roxanne" with your choice of burpees or KB Taters

 

 

 

WOD:  AEROBIC RECOVERY OR INTERVALS

 

OPTION 1:  INTERVALS

 

 

Intervals Rowing (or biking - adjust cals lower):

 

E90s for 10 rounds: 8-14 cals (girls), 12-20 cals (guys).

 

Rest 4 minutes then 5 x 2 min work, 2 min rest @ steady hard pace

 

 

OPTION 2:  AEROBIC RECOVERY

 

Aerobic (6-7/10 effort, smooth and easy):

9 x 3 minute rounds, resting 1 minute between rounds of:

 

row 150m OR bike equivalent distance, 10 box step ups, 6-10 abmat situps, amrap single skips or jumping jacks in remaining time.

 

 

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