10.24.2022
Warm-up
[3-10:00]
6:00 @ Warm Up Pace
5/5 Single Leg RDL
10 air squats
10 arms swings
10 leg swings
20s jump rope
Specific Prep
10-20:00]
5 Top-Down (starting from hang position) slow DL w/ empty bar pausing at just above the knee for 1s
5 DL from mid shin pausing 1s just above knee
+
build to workout weight in 1-2 sets x 6-8 reps
Weightlifting
[20-35:00]
Deadlift (5 x 5; all sets at same weight, recover w/ row)
*Aim for tough sets of 5 reps each round
*All 5 sets at same weight
*small bump in weight from last 5x5 (2 weeks ok)
Metcon
Row 500m/400m @ RECOVERY PACE
Specific Prep
[35-40:00]
3 pausing WB Front Squats (3s in bottom)
5 WB thrusters
5 Wall Ball Shots
+
15s double leg tap drill
15s fast singles
15s high jump singles
30s double under practice
Metcon
[40-56:00]
Scream (AMRAP - Rounds and Reps)
4 rounds
3:00 work + 1:00 Active recovery
12/10 cal row
18 Wall Ball Shots (20/14# - 10'/9')
36 Double Unders
**Increase Pace each round
**Pick up were you left off each 3:00 round
CC: PUSH/THRESHOLD
Practice starting a little more paced and picking up speed/intensity each round
SCORE is total rounds and reps through 4 x3 minutes work
Scream (BUILD) (AMRAP - Rounds and Reps)
4 rounds
3:00 work + 1:00 Active recovery
12/10 cal row
18 Wall Ball Shots (14/10# - 10'/9')
36 Single Unders
**Increase Pace each round
**Pick up were you left off each 3:00 round
Recovery/Endurance Builder
[56-60:00]
(start this about 30-60s after workout is over)
+
5:00 easy run as slow as you want just don't walk -or- easy bike
