7.1.2021
Warm-up
[3-15:00]
EQUIPMENT needed:
Light weight single DB for shoulder ext. rotations
Workout weight PAIR of DBs
Rower
Row
4 Rounds
:30 Slow
:30 Moderate
:15 Fast
then...
2 Rounds for Quality
25ft Quadruped Crawl Slow Deliberate
7/side DB Windmills
6-8/side SA DB External Rotation 30X0
30sec Reverse Plank
rest 60sec
then....
Shoulder Cars x 1min/side
Specific Prep
[15-23:00]
Wall Walk Prep/Practice
**1 Wall Walk to 10 Wall Facing Shoulder Taps **
Goal here is hollow body position, straight arms and elevating shoulder blades on wall walk, then pressing hard through ground alternate hands for shoulder taps
**Wall Facing Lateral Walk along wall, 5 steps one way + 5 steps back**
Facing wall maintaining hollow position, move to right 5 steps then 5 steps left
**Handstand Walk to Wall**
Kick up to Handstand, farther away from wall then normal, then walk hands to normal position, then try to kick up while feet are off wall and take a couple steps, move farther and farther away from wall or use a friend as a spot
Metcon
[23-56:00]
Johann Sebastian Bach (5 Rounds for reps)
5 Sets
4:00 AMRAP
:20sec Max Effort Sit Ups
3 Wall Walks
500m/400m Row
Max DB Strict Press (25s/15s) w/ time remaining
REST 2:00 after each round
OPEN (RX+)
AMRAP 4:00
20s max GHD Sit ups
50ft Handstand Walk
500/400m Row
Max DB strict Press (35s/25s)
NOTES:
• CC: Grind
• SCORE is reps GHD Sit-Ups + Strict Press for each round
Johann Sebastian Bach Build (5 Rounds for reps)
5 Sets
4:00 AMRAP
:20sec Max Effort Sit-Ups
5 Push up to Inchworm -OR- 50’ bear crawl -or- 30-45s HS hold against wall
400m/300m Row
Max DB Strict Press 25/15#
REST 2:00
Cool Down/Stretch
[56-60:00]
30sec Banded Lat Distraction (each side)
30sec Banded Triceps Stretch (each side)
30sec Wrist Stretches
Accessory Work
Metcon (Weight)
4-minute EMOM
4/4 Dumbbell Shoulder to Overhead 50-70/35-50#
Rest 2:00 minutes
3-minute EMOM
3/3 Dumbbell Shoulder to Overhead 85-100#/60-70#
Conditioning EXTRA
Metcon (AMRAP - Rounds and Reps)
40:00 AMRAP
1000m Row
1:00 Plank
100m Farmers Carry 70/53#
20 Hip Extensions
:40sec Hollow Hold
