8.10.2021
Warm-up
[3:00-15:00]
Rowing Warm-Up
3 Rounds
:30 Easy
:20 moderate
:10 Fast
+
2 Sets for Quality
20sec/side 1/2 Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
8 Inchworm Push-Ups
Skill Work
[15:00-25:00]
*3 Perfect Deliberate Wall Walks
*1 Wall Walk + 20 Shoulder Taps
*Kick up to wall then move hands closer to wall
*Kick up further away from wall and walk to wall
*5ft walks to wall
Those that have handstand walks, work on freestanding HS hold during this time
*goal is to accumulate 2:00 in Freestanding Handstand Hold
Metcon
[25:00-41:00]
Taste the Rainbow (4 Rounds for reps)
16:00 EMOM
min 1: 10-16 Cal Row
min 2: 14-26 shoulder taps
min 3: 10-16 Cal Bike
min 4: 5-10 Toe to Bar
*must stay the same or increase reps on each set
CC: PACER/SUSTAIN
Goal: Maintain or increase reps each round
Choose calories that you can get each round without pushing hard and leaving a little time to transition
Taste the Rainbow (BUILD) (4 Rounds for reps)
16:00 EMOM
min 1: 10-16 Cal Row
min 2: 1-3 Wall Walks -or- 3 Inch Worms + Push Up
min 3: 10-16 Cal Bike
min 4: 5-10 Hanging Knee Raises
Finisher
[45:00-57:00]
Metcon (3 Rounds for reps)
2-3 Rounds for Max Reps
40sec Hollow Rock
20sec Rest
40sec Russian Twists (using a suitable weight: challenging but possible)
20sec Rest
40sec V-ups
20sec RestOnce you complete the first round (Hollow Rock, Russian Twists and V-Ups) this will then become our baseline/goal for every round going forward.
The goal is to be in +/- 3 reps for each movement.
Cool Down/Stretch
[57:00-60:00]
30sec Down Dog
1 min Pigeon Stretch (right)
30sec Down Dog
1min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)
