8.31.2021
Warm-up
[3:00-13:00]
4 Rounds
:30 Slow Row
:30 Moderate Row
:15 Fast Row
+
2 Sets for Quality
10 Alt V-Ups
10 Scapular Push-Ups
10 Bent Over Reverse Flys
20 Bear Plank Shoulder Taps
Specific Prep
[13:00-18:00]
Get a few practice reps of each movement and get your stations set up:
3-5 Cal Row
3-5 Abmat Sit-Ups
3-5 Cal Bike
3-5 Burpees to Target
Metcon
Metcon (6 Rounds for reps)
Min 1: 10-13/8-10 Cal Row
Min 2: 14-17 Abmat Sit-Ups
Min 3: 15-13/7-9 Cal Bike
Min 4: 8-10 Burpees to Target
Min 5: Rest
Open/RX+:
Min 1: 15/12 Cal Row
Min 2: 15 GHD Sit-ups or 20 Abmat Sit-Ups
Min 3: 15/11 Cal Bike
Min 4: 12 Burpees to Target
Min 5: Rest
CC: SUSTAIN/PACER
SCORING: as rounds completed, each 4 minutes of work is one round (6 available scored rounds)
The idea behind the rep range is to choose a target # of reps you can hit all 6 rounds and stay consistent with effort and pacing
Metcon (6 Rounds for reps)
30:00 EMOM
Min 1: 8-10/6-8 Cal Row
Min 2: 10-15 Abmat Sit-Ups
Min 3: 8-10/5-7 Cal Bike
Min 4: 6-8 Burpees
Min 5: Rest
Cool Down/Stretch
[48:00-60:00]
1-2 Rounds
:30sec Down Dog
1:00 Updog
:30sec Down Dog
:30/:30 Figure 4 Stretch
Accessory Work
Metcon (Time)
Every 3:00 x 5 Rounds for Quality:
10 Barbell RDL (moderate loading)
10 Weighted GHD Hip Extensions (45/25# plate)
100ft Sled Push (moderate loading)
Conditioning EXTRA
Metcon (8 Rounds for reps)
400m x 4 rest 2:00
800m x 4 rest 3:00
