7.11.2022
Warm-up
[3:00-10:00]
7 minutes @ warm up pace
5 cals row
3 arms only inch worms
5 push ups
7 arm swings each direction
Specific Prep
[10-15:00]
Build to starting weights in 3 sets each
Weightlifting
[20-36:00]
Dumbbell Push Press (@30X1; 2-2-1-1; rest 30s)
Build across the 4 sets if tempo and form are SOLID for A TOUGH single
Supinated Grip Barbell Row (@2010; 8 x 4 sets)
All sets at same weight with controlled movement - Build from previous week
Specific Prep
[36-42:00]
Wall Walk:
Coaching cue: keep tension/pressure in floor with arms and on wall with legs. Staying "tight makes moving up and down easier.
PREP
1 wall walk w/ 5s hold facing wall
Box Jump Overs/Step Overs
Jump Hard / Land softly
PREP
3/3 box step ups
3 box jumps w/ step down
3 box jump overs / step overs
Metcon
[42-58:00]
Sif (AMRAP - Rounds and Reps)
3 rounds
AMRAP 5:00 on / 1:00 off
3 wall walks
9 box jump overs 24/20"
15/12 cal row
OPEN(RX+): 12/10 cal ski erg
CC: Push/Threshold
Today is all about pacing. Choose cycle times that allow you to keep moving for all 5 minutes each round.
Sif (BUILD) (AMRAP - Rounds and Reps)
3 rounds
AMRAP 5:00 on / 1:00 off
5 arms only inch worms + push ups
9 box step overs 24/20"
15/12 cal row
Cool Down/Stretch
[after class]
banded lat stretch 1:00/arm
calf stretch 30s/leg
banded super front rack stretch 1:00/arm
