2.22.2022
Warm-up
3:00-15:00]
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
+
2 Rounds
8 Scapular Pull-Ups
7/7 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
Specific Prep
[15:00-25:00]
- Handstand Walk Progressions
- Chest to Bar Progressions
- Toe to Bar Progressions
Metcon
[25:00-55:00]
The Wolf (4 Rounds for reps)
16:00 EMOM
Min 1: 10-20 Pull Ups
Min 2: :30s HSW Practice -or- 3 Wall Walks
Min 3: 10-20 Toe to Bar
Min 4: Rest
Open/RX+: Chest to Bar, 50' HSW
Rest 4:00 From the Wolf to Wall Street / Then At 20:00 on the clock move to "Wall Street"
CC: SUSTAIN -- Low intensity practice/volume work here
The focus here is on practice and skills. For those with the high-level skills we can really push it today and ride that line of hard challenging unbroken sets. For those just getting the skills work on quick sets of 2-3 reps on the chest to bar and toe to bar. For the Handstand Walks practice drills that will help you get on your hands and feel more comfortable upside down.
Wall Street (AMRAP - Rounds and Reps)
10:00 AMRAP
6 Strict Pull-Ups
12 Dual DB Bench Press 35/25#
:16sec Tuck L-Sit
Open/RX+:
8 Strict Pull-Ups
12 Dual DB BP (50/35)
16sec L Sit hold
The Wolf (BUILD) (4 Rounds for reps)
16:00 EMOM
Min 1: 10-20 Ring Rows
Min 2: 2 Wall Walks
Min 3: 10-20 Abmat Sit-Ups or V Ups
Min 4: Rest
Rest 4:00 From the Wolf to Wall Street / Then At 20:00 on the clock
The Wolf (BUILD) (AMRAP - Rounds and Reps)
10:00 AMRAP
6 Banded Strict Pull-Ups
12 Dual DB Bench Press (choice)
:16sec Hollow Hold
Cool Down/Stretch
[55:00-60:00]
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Accessory Work
Metcon (Weight)
4 Sets, For Quality
12 Dual DB Bicep Curls
12 Frontal DB Shoulder Raises
12 Lateral DB Shoulder Raises
20 Banded Tricep Press-Downs
Extra Open Prep
Push Press (5-3-1, 5-3-1, 5-3-1 )
5 Reps @ 70%+
R: 30sec
3 Reps @ 75%+
R: 30sec
1 Rep @ 80%+
R: 2:00 b/s
Start @ the 70-75-80% and increase each set if possible
Metcon (Time)
4 Rounds @ 80-85%
27/21 Cal Ski Erg
15 Deadlifts 275/185#
50ft Hand over Hand Rope Sled Pull
50ft Sled Push
15-12-9-6 Bar Muscle-Ups
