2.15.2022
Warm-up
3:00-18:00]
400m Run
20/20 Banded Heel Pulls
10/10 Banded Leg Drives
:30sec Forward Lean Wall March
+
8:00, For Quality
3 Walking Inchworms
10 Deep Lunge Mountain Climbers
6/6 KB Staggered Stance RDL
20 Alt Bird-Dogs
:20/:20sec Side Plank
Specific Prep
18:00-25:00]
KBS: Heels down, hinge pattern (not squat)
5 KB DL
5 Russian Swings
5 American Swings
Wall Balls breathing, opening hips before "pushing" ball
20s front squat hold in bottom position - focus on weight in mid foot and torso vertical
5 Wall ball thrusters
5 wall ball shots
Metcon
[25:00-52:00]
The Raven (2 Rounds for reps)
2 Sets, Each for Time (12:30 cap per round)
800m Run
30 American KBS 53/35#
40 Wall Balls 20/14#
20 American KBS 53/35#
REST 5:00 between sets
Open/RX+: KBS (70/53#)
CC: Push/Threshold
Time Domain: 8:00-12:00/Set
Goal for this workout is to keep the Run at 80-85% effort, before hitting a challenging set of KBS. These should be done in 2-3 sets before tackling the Wall Balls.
Expectations here are to hit WBS in 2-3 sets as well, before finishing things off with a challenging unbroken set of KBS or at most 2 sets to finish this.
The Raven (BUILD) (2 Rounds for reps)
2 Sets, Each for Time (12:30 cap per round)
400m Run
30 Russian KBS 45/25#
40 Wall Balls 14/10#
20 Russian KBS 45/25#
REST 5:00 between sets
Cool Down/Stretch
[52:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (Time)
2 Sets, For Quality
10/10 Single Leg Romanian Deadlifts
10 Ring Hamstring Curls
+
Max Sorensen Hold
R: as needed b/s
Extra Open Prep
Metcon
40:00 EMOM
1: 50 Double Unders
2: 12 Strict Handstand Push-ups
3: 15/12 Cal Ski Erg
4: 2/1 Legless Rope Climbs
