8.25.2021
Warm-up
[3-15:00]
2 Rounds
200m Run
30sec Knee Hug +Lunge and Twist
15sec Single Leg RDL Iso hold (each leg)
10 Air Squats
10 Jumping Lunges
Specific Prep
[15:00-22:00]
5 sit ups + 5 weighted sit ups
3/3 reverse lunge no weight + 3/3 reverse lunge w/ DBs
200m jog
5 good mornings (empty bar)
3/3 box step ups
Metcon
[22:00-44:00]
Riddler (Time)
4 Rounds for Time (22:00 FIRM time CAP)
Rounds 1 and 3:
20 Weighted Abmat Sit-Ups
20m Dual DB Walking Lunges 35/25#
400m Run
Rounds 2 and 4
20 Empty Barbell Good mornings 45/35#
20 Alternating Step-Ups 24/20''
400m Run
Open/RX+:
4 Rounds for Time
R1 and R3
20 GHD Sit-Ups
20m Dual DB Walking Lunges 50/35#
400m run
R2 and R4
20 Hip Extensions
20 Alternating Dual DB Step-Ups 35/25#
400m Run
CC: PACER/SUSTAIN
Goal Time Domain: 15:00-20:00
Choose light loads and keep intensity on moderate to low side today; with a pace that allows you to move the entire time
Riddler (BUILD) (Time)
4 rounds For Time
Rounds 1 and 3
20 Abmat Sit-Ups
20m Walking Lunges
400m Run
Rounds 2 and 4
20 Supermans
20 Alternating Step-Ups 20''
400m Run
Finisher
[44:00-55:00]
Metcon (Time)
3 Sets
Max Extended Wall Plank
10/10 Side Plank Rotations
10/10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
Cool Down/Stretch
[55:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Single leg Forward Fold (each side)
