4.1.2022
Warm-up
[3-15:00]
AMRAP 8 for Quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
+
3-4 minutes for small back squat build
Specific Prep
2-3 sets x 5-10 reps; building towards 50-60% of your 1RM as a good starting point for 8RM build
Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at 5 and then fight for 6,7, and 8.
Scaling Considerations
Back Squat: We could move to a box squat for those with knee or back issues. And just adjust the height of the box in order to help minimize any issues the athlete may be feeling.
Weightlifting
[15-30:00]
Back Squat (Find an 8RM in 15:00)
Specific Prep
[30-35:00]
Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
Push-Ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.
Abmat Sit-Ups: Hands must touch over head and touch the toes for the rep to be an "Rx" Rep.
Air Squat: Hip crease below parallel and show full hip extension at the top of each rep.
Scaling Considerations
Pull-Ups: Strict Banded Pull-Ups or Toenail Spot Pull-Ups as well as limiting the volume would help today.
Push-Ups: Same idea as the pull-ups for scaling mods. Band assisted, kneeling, and adjusting volume.
Metcon
[35-60:00]
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats25:00 TIME CAP for today
CC: SUSTAIN/PACER
Time Domain: 15:00-18:00
This is a really fun classic benchmark workout with the focus being on staying steady and chipping away in the best way you can.
Speed of repetition will increase as we move from pull-ups to push ups to sit-ups and finishing off with a fast set of 100 air squats.
Angie (BUILD) (Time)
For Time (25:00 CAP)
50 Strict Banded Pull-Ups
50 Band Assisted Push-Ups
75 Sit-Ups
100 Air Squats
Cool Down/Stretch
[after class]
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Accessory Work
3 Sets, For Quality
10/10 Front Rack Step-Up
:30sec Tuck L-Hang
8/8 Single Arm Upright Row w/5sec pause on final rep
EXTRA Competitor WOD
A. Weightlifting (Before Main WOD)
B. Gymnastics (Before the Main WOD)
C/D. Strength Accessories (End of Day)
E. Capacity Work (Separate Session)
3 Position Snatch (5 sets; rest as needed)
All sets @ 70%
Metcon (5 Rounds for reps)
Gymnastics (Before the Main WOD)
5 Rounds
20sec Kipping Deficit Handstand Push-Up
R: 40sec
20sec Bar Muscle-Ups
R: 40sec
Rear Elevated Split Squat (@31X1; 3 Sets x 8/8; R: 90sec b/s)
Metcon (Time)
3 Sets
10-15 Banded Strict Chest to Bar Pull-Ups
20 GHD Sit-Ups
100ft Hand over Hand Rope Sled Pull *Heavy
Metcon (10 Rounds for reps)
Capacity Work (Separate Session)
40:00 EMOM
min 1: 14/11 Cal Row
min 2: 15 Wall Balls 30/20#
min 3: 13/10 Cal Bike
min 4: 10 Bar Facing Burpees
