12.31.2021
Warm-up
[3:00-15:00]
8:00 ARAMP
1:00 Burpee
10m Quadruped Crawl
10m Reverse Quadruped Crawl
:30sec KB Dead-Bug
10 Plank Bird-Dogs
Specific Prep
[15:00-25:00]
Practice Dual KB cleans into Front rack position
5 Dual KB DL
5 Dual KB Russian KBS
5 Dual KB cleans
Metcon
[26:00-51:00]
Metcon (AMRAP - Rounds and Reps)
26:00 AMRAP
20 Weighted Sit-Ups
100ft Dual KB Front Rack Carry 45/25#
10 Back Rack Lunges 95/65#
4 Wall Walks
100ft Dual KB Front Rack Carry 45/25#
Open/RX+: 20 GHD Sit Ups / KB (55/35#) / Barbell (135/95#) / 5 Wall Walks
CC: GRIND
As the warm-up was getting things primed with a little sweat and midline flow, the workout will take that and challenge things a bit more here. We are working on more of a grinder style feel to the workout today and should be able to stay pretty steady state throughout the workout.
Metcon (AMRAP - Rounds and Reps)
26:00 AMRAP
25 Abmat Sit-Ups
100ft Daul KB Front Rack Carry 35/18#
20 Alternating Lunges
3 Wall Walks
100ft Daul KB Front Rack Carry 35/18#
Cool Down/Stretch
[51:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
Accessory Work
Metcon (Weight)
4 Sets, For Quality
10/10 Front Rack Step-Ups *box height to allow knee to be at 90 degrees
-Max Effort Tuck L-Hang
