7.12.2021
Warm-up
[3-13:00]
2-3 Rounds, for Quality
1:00 Row (:30 ez /:20 mod /:10 hard)
12 Alt Cossack Squats
10 Supine Grip Ring Rows
7/7 KB Windmill
Specific Prep
[13-17:00]
Learning/Reviewing the Turkish Get-Up
Learning/Reviewing Curtsy Lunges
Skill Work
[17-29:00]
Metcon (Weight)
12:00 EMOM
min 1: 2/2 Turkish Get-Ups
min 2: 2-3 Rope Climbs
min 3: 16 Alt Curtsy Lunges (8/leg)
Load: Choice
Specific Prep
[29-35:00]
Coach led w/ empty bar
3 Dip-Drive (pause 2s in dip)
5 Dip-drive (no pause)
5 Push Press w/ 2s pause at top
+
Build to workout weight
Metcon
[35-52:00]
La Rambla (Time)
For Time (17:00 HARD TIME CAP)
21-15-9
Cal Row
Push Press 75/55#,
Abmat Sit-Ups
R: 3:00
15-12-9
Cal Row
Front Squat 95/65#
Abmat Sit-Ups
Open/RX+: 95/65 Push Press; Front Squat 115/75#
Comp Level Up: 115/75# GHD Sit-Ups, into 155/105#, GHD Sit-Ups
CC: SUSTAIN/PACER
Time Domain: 12:00-15:00
SCORE: record total time to complete (including rest)
La Rambla Build (Time)
For Time (17:00 HARD TIME CAP)
21-15-9
Cal Row
Push Press 45/35#,
Abmat Sit-Ups
R: 3:00
15-12-9
Cal Row
Front Squat 75/55#
Abmat Sit-Ups
Sub Goblet Squat 45/25 # if mobility prevents FS
Cool Down/Stretch
[52-60:00]
1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose
Accessory Work
Metcon (Weight)
3 Sets, Superset
10 Dual DB Bench Press, challenging, but unbroken on load
10 Strict Banded Chest to Bar Pull-Ups
*choose a band you can at least do 2 quick sets of 5 if assistance is needed
Score is weight on DBBP
