4.12.2022
Warm-up
[3:00-15:00]
7:00 AMRAP
8 (Inchworm Push-Up + Squat)
:30sec KB Dead-Bug
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8 Kip Swings
:30sec Jump Rope Practice
Specific Prep
[15:00-20:00]
2-3 sets x 5-7 reps; building to starting weight (40-50-60%)
Weightlifting
[20:00-35:00]
Deadlift (9-7-5, 9-7-5, 9-7-5; rest 30s/rest 2:00 )
start @ 60% and increase weight each round
These are meant to be TnG reps, and the focus is building volume.
Deadlift (10-10-10-10-10; rest 2:00 )
Keep weight light and sets unbroken w/ priority on form
Specific Prep
[35:00-45:00]
Power Clean + 5 Front Squats
3-5 Reps of Toe to Bar Option for the Day
25-30 Double Unders or Single Unders
—
Squat Clean + 4 Front Squats
3-5 Reps of Toe to Bar Option for the Day
25-30 Double Unders or Single Unders
—
*Progress on load with this and then adjust load after primer to final weight
This primer is meant to get athletes up to their working weights and feel out the movements before tackling them in the workout. Go over the Power Clean and Squat Clean as well as the Toe to Bar prior to starting this.
Metcon
[50:00-58:00]
Hamm (AMRAP - Rounds and Reps)
7:00 AMRAP
9 Toe to bar
3 Front Squats 155/105#
30 Double Unders
Open/RX+: 205/145#
CC: PUSH/THRESHOLD
Goal: 4-5 Rounds
The focus today is on efficiency between movements and hitting quality reps on the front squats. The toe to bar reps should be done in 3 sets or less, then right into front squats which ideally is performed as a squat clean + 2 more front squats and then into the double unders where we are looking to catch our breath a bit.
Hamm (BUILD) (AMRAP - Rounds and Reps)
7:00 AMRAP
9 Strict Knee Raises
6 Front Squats 95/65#
60 Single Unders
Cool Down/Stretch
[52:00-57:00]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
Finisher
[after class]
3 Rounds
20 V-Ups
10 Alternating Plank Bird-Dogs (2sec pause)
R: as needed
EXTRA Competitor WOD
Running Intervals (AM SESSION)
Weightlifting (Before Main WOD)
Gymnastics Before Main WOD
Metcon (Time)
2x 800m @ 5k Pace
r: 2:00 b/s
3x600m @ faster than 5k pace
r: 90sec b/s
4x400m @ AFAP
r: 1:00 b/s
Power Clean + Front Squat (1+1 x 8 sets; every 2:00)
building to heavy for the day
Pause 2s at bottom
*Starting weight @ 70%, meaning we want all sets over 70%
Clean Pull (4 Sets x 3 Reps )
All sets @ 90-95%
*Pause 2'' off floor for 2sec
Metcon (4 Rounds for reps)
Gymnastics WORK (Before Main WOD)
4 Sets
2/1 Strict Ring Muscle-Up
4/3 Strict Ring Dip
+
Max Unbroken Ring Muscle-Ups
R: as needed b/s
