7.16.2022
Warm-up
[3:00-15:00]
2 Rounds
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Alt V-Ups (5/side)
5 Empty bar RDLs
5 No dip Muscle Cleans
Specific Prep
[15:00-20:00]
Build to Weight + Set Up
Metcon
[38:00-40:00]
Rainbow Road (4 Rounds for reps)
In Teams of 2 Complete as Many Reps @ each station
6:00 AMRAP of Power Cleans (115/75#)
5:00 AMRAP Wall Walks
4:00 AMRAP Cal Bike
3:00 AMRAP Handstand Push-Ups
Open/RX+: 155/105#
Score : Reps each AMRAP
CC; PUSH/THRESHOLD
Goal: 60-80 Power Cleans, 15-25 Wall Walk, 75-100 Cal Bike, 40-60 Handstand Push-Ups
Rainbow Road Build (4 Rounds for reps)
In Teams of 2 Complete as Many Reps @ each station
6:00 AMRAP Hang Power Cleans @ 75/55#
5:00 AMRAP Piked Wall Walk (Feet on Box)
4:00 AMRAP Cal Bike
3:00 AMRAP Push-Ups
Scaling Mods:
Power Cleans: Hang Power Cleans or DB Power Cleans and scale load accordingly
Wall Walks: Not as far up wall or inchworm pushups
Handstand Push-Ups: DB Push Press or Z-Press
Finisher
[42:00-55:00]
Metcon
5 Rounds
:15sec-30sec Passive Hang + :15sec-30sec Active Hang
R: 30sec
1:00 Wall Sit
R: 30sec
10/10 Oblique Side Bends on Bench
Cool Down/Stretch
[55:00-60:00]
2min Barbell Adductor Stretch
-during stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
1min Barbell Foam Roll Thoracic Extension
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
