11.16.2021
Warm-up
[3:00-17:00]
Complete For Quality
2 Rounds
10/10 Banded Clam Shells
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
+
1 Round
6 Broad Jump
3/3 Kneeling Jump to Lateral Jump
6 Reactive Squat Jumps
Weightlifting
[17:00-37:00]
Back Squat (@10X1; Find a Heavy 2RM for the day in 10:00)
Rest exactly 5:00 (10-15:00 on clock)
Back Squat (@2011; 5-5-5-5; build to a moderate set of 5 in 10)
Rest exactly 5:00 (10-15:00 on clock)
Metcon (Time)
(15:00-20:00 on clock)
Complete 20 Reps @ 80% of Part A (2RM/moderate 5 rep)
Time Cap = 5:00
Specific Prep
[27:00-32:00]
Kettlebell Swing Points of performance:
Heels Down during full movement
Hinge Pattern
Explosive on the way up
5 KB DL
5 Russian Swings
5 American Swings
Metcon
[45:00-52:00]
It's a Deep Burn (AMRAP - Rounds and Reps)
7:00 AMRAP
3-6-9-12-15-18...
American KBS 53/35#
Burpees
+
24 Double Unders after each set
Open/RX+: Same as Fitness
CC: PUSH/THRESHOLD
Goal: In the Round of 18s and working on it.
It's A Deep Burn (BUILD) (AMRAP - Rounds and Reps)
7:00 AMRAP
3-6-9-12-15-18...
Russian KBS 35/25#
Burpees
+
30 Single Unders after each set
Cool Down/Stretch
[52:00-60:00]
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 (Time)
3-4 Sets, For Quality
10/10 Dual DB ATG Split Squat
10/10 Single Leg Hip Extensions
10 Reverse Nordic Curls
:15/:15 Star Plank
EXTRA Competitor WOD
Metcon (2 Rounds for reps)
2 Rounds For Time:
DT @ 155/105#
Rest :45
DT @ 185/125#
Rest :45
Dt @ 205/145#
Rest 5:00 b/t Rounds
Metcon (4 Rounds for reps)
4 x 4:00 AMRAP +1:00 Rest
10 Strict Handstand Push-Ups
10/8 Calorie Row
6 Kipping Deficit HSPU 8''/6''
10/8 Cal Bike
*Pick up where you left off each
round
