1.31.2022
Warm-up
3:00-15:00]
1:00 bike easy
1:00 bike moderate
1:00 bike HARD (keep this pace in mind for metcon later today)
+
8:00 AMRAP
10/10 Banded Clam Shells
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
10/10 Single Leg Toe Touch
5/5 Skater Plyos
10 Tuck Jumps
Specific Prep
[15:00-25:00]
Front Squat; 7x45%, 7x55%, 5x65%, 5x75%, 5x85%
Weightlifting
[25:00-38:00]
Front Squat (@10X1; 5x5; every 2:30)
All sets at 90% of 5RM
Front Squat (@2011; 5-5-5-5-5; every 2:30)
Build to a tough set of 5 reps for the day
Specific Prep
[38:00-45:00]
3/3 box step ups
3 box jumps w/ step down
3 box jump overs
3 burpee box jump overs
Metcon
[30:00-55:00]
Maximus (Time)
For Time: (10:00 TIME CAP)
12 Burpee Box Jump Overs 24/20''
25/18 Cal Bike
9 Burpee Box Jump Overs 24/20''
25/18 Cal Bike
7 Burpee Box Jump Overs 24/20''
Open/RX+: 15-12-9 BJO & 30/22 Bike Cals
CC: SPRINT
Time Domain: 5:00-8:00
Focus here is speed and efficiency on the burpees while managing output on that bike to keep things fast and efficient. Work fast through the burpee box jump overs but hit it safely and stay low to the box.
Maximus (BUILD) (Time)
For Time (10:00 CAP)
12 Burpee Box Step Ups 24/20''
20/15 Cal Bike
9 Burpee Box Step Ups 24/20''
20/15 Cal Bike
7 Burpee Box Step Ups 24/20''
Cool Down/Stretch
[55:00-60:00]
2min/2min Elevated Pigeon Stretch
1min elevated Prayer Stretch
1min elevated childs pose
Accessory Work
Metcon (Time)
Accumulate 100 Banded Hamstring Curls
Accumulate 3:00 Sorenson Hold
Accumulate 500ft Sled Push *Heavy (can sub box sped push)
Extra Open Prep
Metcon (Time)
For Time
5 Rope Climbs
20m Handstand Walk
30 Alternating Pistols
4 Rope Climbs
16m Handstand Walk
24 Alternating Pistols
3 Rope Climbs
12m Handstand Walk
18 Alternating Pistols
2 Rope Climbs
8m Handstand Walk
12 Alternating Pistols
Metcon (3 Rounds for reps)
Every 12:00 for 36:00
500m Run
2000m/1600m Bike
500m Run
