9.24.2021
Warm-up
[3:00-15:00]
2:00 Cardio Choice
---
AMRAP 5:00
10/10 Banded Clam Shells
10/10 Single Leg Glute Bridge
:20sec Hamstring Plank
8 Scapular Pull-Ups + 10sec Active Hang
+
2 Rounds
6/6 Jump Switch Lunges
7/7 Medball Russian Twists
8/8 Single Arm Ring Rows
Specific Prep
[15:00-20:00]
Back Squat 2-3 sets x 3-4 reps (slower tempo + faster tempo for each
Weightlifting
[20:00-35:00]
Back Squat (mixed tempo); 2 reps @33X1 + 2 reps @10X1 x 5 sets)
build from Approx. 70% IF form stays Strong and tempo perfect
Back Squat (mixed tempo); 2 reps @22X1 + 2 reps @10X1 x 5 sets)
Start light and build to moderate, PRIMARY FOCUS is form and tempo
Metcon
[40:00-57:00]
Koopa Troopa (Time)
For Time (FIRM TIME CAP 17:00)
15 Burpees
40 Wall Balls 20/14#
15 Pull Ups
15 Burpees
30 Wall Balls 20/14#
15 Pull Ups
15 Burpees
20 Wall Balls 20/14#
15 Pull Ups
15 Burpees
10 Wall Balls 20/14#
15 Pull Ups
Open/RX+: Chest to Bar Pull Ups
CC: SUSTAIN/PACER
Goal: 12:00-15:00
Koopa Troopa (BUILD) (Time)
For Time (17:00 TIME CAP)
10 Burpees
40 Wall Balls 14/10#
10 Assisted Pull up or Ring Rows
10 Burpees
30 Wall Balls 14/10#
10 Assisted Pull up or Ring Rows
10 Burpees
20 Wall Balls 14/10#
10 Assisted Pull up or Ring Rows
10 Burpees
10 Wall Balls 14/10#
10 Assisted Pull up or Ring Rows
Finisher
Metcon (Time)
The Friday 300 Finisher
75 Banded Face Pulls
75 Banded Hamstring Curls
75 Banded Shoulder Press
75 Banded Good Mornings
Load: Light band tension for upper, moderate band tension for lower
Cool Down/Stretch
[after class]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
Snatch Pull + Power Snatch + Squat Snatch (1.1.1 x 7 sets; rest as needed)
1: @ 70%
2-3: @ 75%
4-5: @ 80%
6-7: @ 85+%
Snatch Push Press + OHS COMPLEX (3.1 x 5 sets; rest as needed)
start from behind neck with snatch width grip1: @ 70%
2: @ 75%
3: @ 80%
4-5: @ 85%
Metcon (Time)
Barbell Cycling
For Time
15-10-5
Hang Power Clean (165/110#)
Push Jerk
Load: modify to be moderately heavy for you
Metcon (7 Rounds for reps)
EMOM Work
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 GHD Sit-Ups
min 3: 15/11 Cal Bike
min 4: 10 Dual DB Step-Overs 50/35#
R: 4:00
12:00 EMOM
min 1: 16/13 Cal Row
min 2: 25 GHD Sit-Ups
min 3: 16/12 Cal Bike
min 4: 12 Dual DB Step-Overs 50/35#
