10.9.2021
Warm-up
[3:00-15:00]
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec Each Side
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
Specific Prep
[15:00-25:00]
:30sec Bike @ 65%
6 Strict Knee Raises
10 KB Deadlifts
:20sec Bike @ 75%
8 Tight Kip Swings
8 Russian KBS
:10sec Bike @ 85%
6-8 Alternating Toe to Bar or Knee to Elbows
6 American KBS
:10sec Bike @ 95%
4 Toe to Bar or your option for the day
4 American KBS
*Run through this in your team as a waterfall style when each athlete gets off the bike
Metcon
[28:00-48:00]
Mallrats (AMRAP - Reps)
4 Person Team WOD for Reps
20:00 AMRAP for Max Reps
Partner 1: 16/13 Cal Bike
Partner 2: Max Rep Toe to Bar
Partner 3: Max American KBS 45/25
Partner 4: Rest
Open/RX+:20/15 Cal Bike, KBS 55/35#
CC: THRESHOLD/PUSH
Score = Total Reps Accumulated
Goal: 1 minute for the bike, 15 Toe to Bar, 20 American KBS
The partner on the bike dictates the time on the other 2 movements for partners 2 & 3. Once P1 is finished the whole team shifts to next station, with P4 coming off the rest onto the bike.
Machine Subs: 20/16 Cal Row, 18/14 Cal Ski, 200m Run
Mallrats (BUILD) (AMRAP - Reps)
4 Person Team
20:00 AMRAP for Max Reps
Partner 1: 14/11 Cal Bike
Partner 2: Max Rep Strict Knee Raises or V-Ups
Partner 3: Max Russian KBS 45/25
Partner 4: Rest
Cool Down/Stretch
[48:00-60:00]
2 Rounds Through
Right Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
EXTRA Competitor WOD
Metcon (Time)
1000m Run
12 Bar Muscle-Ups
10 Clean and Jerk @ 185/145#
800m Run
10 Bar Muscle-Ups
8 Clean and Jerk @ 225/155#
1000m Run
8 Bar Muscle-Ups
6 Clean and Jerk @ 255/175#
800m Run
6 Bar Muscle-Ups
4 Clean and Jerk @ 275/185#
Modify C&J weights to fit your abilities, last set should be in the 85-90% of your 1RM
Metcon (Time)
3 Rounds
15 GHD Sit-ups
75ft Handstand Walk
2 Legless Rope Climbs
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Rest 5:00
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1 Round
50 GHD Sit-ups
225ft Handstand Walk
6 Legless Rope Climbs
Be smart with GHD sit ups, if you have not been doing them regularly, (ie 50-100 reps per week) then lower the total # of reps or mix in some abmat sit ups
Metcon (AMRAP - Reps)
3 Sets, for Quality
12–15 DB pullover
12–15 Barbell reverse curl to press
15–20 Banded straight arm pulldown
15–20 Banded tricep extension
