2.19.2022
Warm-up
[3:00-20:00]
3 Rounds for Quality
1:00 Bike
:30sec Jump Rope
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
Specific Prep
[20:00-30:00]
2 Sets, building over 2 sets to working loads
5/5 Single Arm Snatch High Pull
3/3 DB Muscle Snatch
1 Wall Walk, practice descent back to the floor
5 Deadlifts
5 Box Jump Overs
Working into a couple sets of the movements in the workout today and building to working loads over the course of the two sets
Metcon
[30:00-50:00]
The Valley of Unrest (AMRAP - Rounds and Reps)
20:00 AMRAP
Station 1: Partner 1
20 Alt DB Snatch 35/25#
5 Wall Walk
Station 2: Partner 2
20 Deadlift 135/95#
20 Box Jump Over 24/20"
Station 3: Both Partners, both working at same time
50/40 Cal Bike
75 Double Unders
*Partners switch stations and repeat sequence until 20:00
Open/RX+: DB 50/35#, 155/105#, 100 DUThe idea is that when both partners finish their stations, they move to station 3 together. Once they finish station 3, they then move back to station 1 and 2, but switch whatever station they were on in the first round
The Valley of Unrest (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP
Station 1: Partner 1
20 Alt DB Snatch 25/15#
5 Wall Walk
Station 2: Partner 2
20 Deadlift 95/65#
20 Box Jump Over 24/20"
Station 3: Both Partners, both working at same time
50/40 Cal Bike
100 Single Unders
*Partners switch stations and repeat sequence until 20:00
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
Accessory Work
Metcon (Weight)
2 Sets, For Quality
10/10 Single Leg Barbell Hip Thrust
10 Chest Supported Trap 3 Raise
10/10 Side Plank Banded Row
Extra Open Prep
Snatch (EMOM x 1 rep; to a heavy single)
** 2 misses allowed, then terminate sets
** start @ 70%
** Squat Snatch
REST 5:00 before Part B
Squat Clean (EMOM x 1 rep; to a heavy single)
** 2 misses allowed, then terminate sets
** start @ 70%
REST 5:00 before Part C
Deadlift (3-3-2-2-2; rest 3-4:00)
3 Reps @ 80% x 2 Sets
2 Reps @ 85%+ x 3 Sets
Metcon (Time)
For Time:
5 Rounds
20 Toes to Bar
15 Box Jump Overs 30/24"
12-9-6-3-1 Clean and Jerk
R: 1:30 between rounds
Load: 135/95#, 165/115#, 185/125#, 205/145#, 225/155#
Metcon (Time)
Bar Facing Burpees
30sec on/:30sec off until 150 Burpees Completed
