3.26.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
10 Burpees
Specific Prep
[15:00-23:00]
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
PREP:
5 WB front squats + 5 wall Ball shots
Dual DB Squat Cleans: Keep chest tall on the set-up of each squat clean. The DB’s should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Mimic the positions and timing in a barbell clean. Do not short cut it.
PREP:
5 Dual DB DL
3 Dual DB hang power cleans
3 Dual DB front Squats
3 Dual DB squat cleans
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
Metcon
[23:00-58:00]
Sentinels (Time)
4 Rounds (35:00 TIME CAP)
Partner 1:
20 Wall Balls 20/14#
200m Run
Partner 2:
200m Run
10 Dual DB Squat Clean 35/25#
Partner 1:
200m Run
10 Dual DB Squat Clean 35/25#
Partner 2:
20 Wall Balls 20/14#
200m Run
Open/RX+: DBs 50/35#
CC: Push/Threshold
Goal Time Domain: 1:30-2:00 per set, 24:00-32:00 Total
This is a fun partner workout that will have each partner hitting two sets of couplets each round and then repeating for 4 total rounds.
The goal is to build in some intensity that allows for equal work to rest.
We are looking for wall balls and db squat cleans to stay smooth and efficient, while pushing each run. Because we are getting a good amount of rest with these sets, each set should remain strong and fast throughout the entire workout.
Sentinels (BUILD) (Time)
4 Rounds For Time (35:00 Time CAP)
Partner 1:
16 Wall Balls 14/10#
100m Run
Partner 2:
100m Run
10 Dual DB Hang Power Clean 25/15#
Partner 1:
100m Run
10 Dual DB Hang Power Clean 25/15#
Partner 2:
16 Wall Balls 14/10#
100m Run
Cool Down/Stretch
[after class]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (2 Rounds for reps)
3 Rounds, For Quality
:30sec Weighted Wall Sit
10/10 Single Arm Bench Press
