8.3.2022
Warm-up
Specific Prep
[8-12:00]
Box Step Ups: Tighten up the midsection, keep those elbows and head up. Drive through mid-foot of leg on top of the box, and stand tall with both hips and knees locked out at the top.
PREP
6-8 alt. box step ups w/ working weight
Banded Face Pulls: Just get band set up and practice a few reps.
Weightlifting
[15-27:00]
Every 4:00 Complete:
A1. // Rest :20 // Complete A2 // Rest with time remaining
Dual DB Front Rack Box Step Up (24 alt. x 3 sets; rest 20s )
(24 total step ups – 12/leg)
Single DB Box Step Up (alt. 24 x 3 sets; rest :20)
Banded Face Pull @2020 (@2020; 12-15 x 3; rest with time remaining)
Specific Prep
[28-45:00]
Toes to Bar: Today we are going to dive into some progressions and specifics for the kipping.
Metcon
[45-60:00]
Woodstock of Fitness (Time)
5 rounds @ SUSTAINABLE Pace (15:00 Time Cap)
18/15 cal row
12 Wall Ball Shots (20/14# 10/9′)
9 Toes to Bar
OPEN(RX+): 21/18 cal row + 15 Wall ball Shots + 9 Toes to bar
First Timers version: Ski 21/18 cals + 15 Wall ball shots + 9 Toes to Rings
CC: PACER/SUSTAIN
GOAL: under 13-15:00
Cool Down/Stretch
[after class]
Couch stretch 1:30/leg
Foot elevated hamstring Stretch 1:00/leg
Woodstock of Fitness (BUILD) (Time)
5 rounds @ SUSTAINABLE Pace (15:00 Time Cap)
18/15 cal row
12 Wall Ball Shots (14/10# 10/9′)
9 Anchored Toes to Bar
18/15 cal row
12 Wall Ball Shots (14/10# 10/9′)
9 Anchored Toes to Bar
EXTRA Competitor WOD
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP @ easily sustained pace
12 cal bike
12 cal Row
12 cal Ski
12 cal bike
12 cal Row
12 cal Ski
Complete at a pace you could sustain for 2 hours
5:00 increase pace each round
45s row
5/5 box step downs
5/5 Single DB swing (moderate/light weight)
5/5 Single DD Waiter Squat