1.28.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
:30sec Jump Rope
8/8 Single Leg Romanian Deadlift
6 (Inchworm Push-Up + Squat)
:30sec Weighted Dead-Bug (barbell)
10/10 Glute Bridge March
Specific Prep
[15:00-25:00]
10:00 to Build to Opening Weight:
5x45%
5x65%
5x70%
5x75%
Weightlifting
[25:00-40:00]
Deadlift (5-3-1-1-1; every 3:00 )
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 90%
Deadlift (5-5-5-5-5; Every 3:00)
Build if form allows
Specific Prep
[40:00-45:00]
5 burpees w/ step back/step forward
5 WBS
4 burpees jump back/jump foward
5 WBS
3 burpees as fast as possible
5 WBS
Metcon
[45:00-55:00]
Moneyball (AMRAP - Rounds and Reps)
10:00 AMRAP
8 Burpees
15 Wall Balls 20/14#
Open/RX+: 10 Burpees + 15 WBS (20/14#)
PUSH/THRESHOLD
Goal: 6+ Rounds
Goal for the workout would be to hit a consistent pace and try to target 6+ rounds. This would mean a pace that is just a little faster than 2:00/Round. Hit a fast pace on the burpees and then try to breath through the sets of wall balls. For most athletes targeting sets of 12 and 8 in order to hit the 20 wall balls quickly and still have enough breath to tackle the burpees would be the best strategy today.
Moneyball (BUILD) (AMRAP - Rounds and Reps)
10:00 AMRAP
8 Burpees
15 Wall Balls 14/10#
Cool Down/Stretch
[55:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
60sec childs pose
Accessory Work
Metcon (Weight)
3 Sets for Quality
8 Behind the Neck Strict Press
15 Weighted Hip Extensions
3 Sets for Quality
10 Sorenson Hold DB Rows
10/10 Single Leg Hip Thrusts
Extra Open Prep
Snatch (6:00 EMOM; 1 Rep @ 75%)
Rest 1:00 before going to Part B
Snatch (6:00 EMOM; 1 Rep @ 80%+ building)
Build each minute from 80%
Metcon (2 Rounds for reps)
2 Sets, Each For Time
9 Bar Muscle-Ups
18 GHD Sit-Ups
27/22 Cal Row
18 GHD Sit-Ups
9 Bar Muscle-Ups
R: 5:00 b/s
