4.14.2022
Warm-up
[3:00-17:00]
7:00 AMRAP
1:00 Row (:30ez/:20mod/:10hard)
:20sec Tuck L-Hang
8/8 Single Arm Ring Row
10 Air Squats
10 Alternating Single Arm KB Swing
Weightlifting
[17:00-34:00]
Back Rack Front Foot Elevated Split Squat (8/8 Reps x 5 sets; Every 3:00 )
All sets @ 88-93% of 8RM
Strict Pull Up (5 Sets of Max Unbroken Strict Pull-Ups )
Completed during the rest time between sets of split squats
We can use bands here or modify to ring rows in order to get appropriate volume
Specific Prep
[34:00-42:00]
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
PREP
3 WB Front Squats w/ 3s pause at bottom (below parallel)
5 WBS
Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
PREP
Practice good start: One slow strong pull + 1/4 slide (just legs) + 1/2 slide (legs and arms) + 3 full strokes to get to working pace for each round
Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step-down before hitting the next rep.
PREP
3/3 box step ups
3 box jumps w/ step down
Strict Dips: Just like with Pull ups, let's keep legs straight and tight along with core. Each rep we want the elbow to pass just below the shoulder
PREP
10s support hold
3 slow lower dips
3 strict dips
Metcon
[42:00-54:00]
Mr. Potato Head (AMRAP - Rounds and Reps)
12:00 AMRAP
12/10 Cal Row
15 Wall Balls 20/14#
10/7 Strict Dips
15 Box Jumps 24/20''
CC: PUSH/THRESHOLD
Goal ~4 Rounds
Today’s workout is meant to challenge muscular stamina and pacing. We should be looking at the wall balls being done in 2 sets or less, strict dips in 1-3 sets, and smooth box jumps.
Open/RX+: 18 Wall balls, 3/2, 12/9 Strict Ring Dips, 18 Box Jumps
Mr. Potato Head (BUILD) (AMRAP - Rounds and Reps)
12:00 AMRAP
10/8 Cal Row
15 Wall Balls 14/10#, 6/4kg
10/7 Bench Dips -or- banded bar dips
15 Alternating Box Step-Ups
Cool Down/Stretch
[54:00-60:00]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
Accessory Work
Metcon (Weight)
4 Sets, For Quality
10 Zottman Curls
:15/:15 Copenhagen Plank
:15/:15 Star Plank
