4.2.2022
Warm-up
[5-15:00]
AMRAP 9:00 For Quality:
1:00 Cardio Choice
3 Wall Walk with 6 Shoulder Taps
:20/:20 Side planks with hip abduction
10/10 Bird-Dog
15 Banded Goodmornings
Specific Prep
[15-32:00]
Spend 8-12 minutes here practicing progressions to feel out what will be best for you in the workout
Scaling Considerations
Handstand Walk: We can do wall facing shoulder taps, wall walks, handstand walk to wall, or even handstand walk around the box.
Wall Walks: Open Standards (RX vs. Scaled)
Metcon
[32-52:00]
The Comedy of Error (AMRAP - Rounds and Reps)
20:00 AMRAP (w/ one partner)
10 Deadlifts 225/155#
20/15 Cal Air Bike *while partner holds Deadlift at extension
30/24 Cal Row *while partner holds HS Hold
5 Wall Walks
*only 1 person working at a time
OPEN/RX+)
20:00 AMRAP
10 Deadlifts 275/185#
20/15 Cal Air Bike *while partner holds Deadlift at extension
30/24 Cal Row *while partner holds HS Hold
60ft Handstand Walk
*complete with a partner, only 1 person working at a time
CC: GRIND
Goal: ~3-4 Rounds
This workout is a fun style of partner workout. Where some movements are just broken up between the two athletes and other movements have to be done while the other partner is holding a position. Stay steady through this and focus on pushing the cardio machines in order to minimize time holding positions.
The Comedy of Errors (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP
10 Deadlift (155/105 -or- 70% of 1RM Deadlift)
15/11 Cal Bike
20/16 Cal Row
6 Inch Worm + Push Up
*complete with a partner, only 1 person working at a time
* You can split each round up however you like
Cool Down/Stretch
[52-60:00]
2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose
