6.11.2021
Warm-up
[3-20:00]
2-3:00 row @ Easy Pace
+
3-3 Rounds
10/10 Banded Clam Shells
10/10 Single Leg Hip Thrust off Bench
:20sec Hamstring Plank
+
2-3 Rounds
10/10 Single Leg Rotational Medball Toss
3 Banded Broad Jumps
10 Alternating Ice Skater Jumps
+
Back Squat Build
Empty bar back squat @22X1 x 5 reps (coach called)
+
Individual build to opening weight
Weightlifting
[20-38:00]
Back Squat (@10X1; 6-4-2-2-4-6; Every 3:00)
#1: 6 reps @ 70%
#2: 4 reps @ 80%
#3: 2 reps @ 87%
#4: 2 reps @ 87%
#5: 4 reps @ 80%
#6: 6 reps @ 70%
Back Squat (@20X1; 7-5-3-7-5-3; Every 3:00)
2nd wave a bit heavier than first wave
Metcon
[45-55:00]
Bitter Sweet Symphony (AMRAP - Reps)
10:00 AMRAP
Buy in:
20 Strict Pull Up
20 Strict Dip
+
AMRAP in Remaining Time
3-6-9-12...
Goblet Squat 53/35#
Handstand Push-Ups with (up to) 2 Ab Mats
Toe to Bar
OPEN(RX+)
10:00 AMRAP:
Buy In
15/10 Ring Muscle-Up
+
AMRAP in Remaining Time
3-6-9-12...
Dual KB Front Squats 53/35#
Handstand Push-Ups
Toe to Bar
NOTES:
• CC: Threshold/PUSH
• Today we have a gymnastics buy-in to start our 10 min workout. Smart pacing and fractioning of reps is key here to leave a little in the tank to push on the AMRAP ladder that follows.
• For the buy in, choose movements that allow you to be smooth and methodical and get through in no more than 2-4:00, leaving 6-8:00 to chip away at the AMRAP portion of the work
• For amrap portion, choose loads and movements that allow a pretty quick pace, and bigger sets as you get into the 9 to 15 rep rounds
Bittersweet Symphony (AMRAP - Reps)
10:00 AMRAP
Buy In
20 Ring Rows
20 Push Up
+
AMRAP in Remaining Time
3-6-9-12...
Goblet Squat 35/25#
Dual DB Strict Press
Anchored toes to bar or Abmat Sit Ups
Cool Down/Stretch
[55-60:00]
Scorpion Stretch x 30s/side
Up Dog x 1min
Accessory Work
Metcon (Time)
5 Rounds
:30sec Weighted Wall Sit (front rack)
100ft Sled Push *Heavy
100ft Heavy D-Ball or Sandbag Carry
You Oughta Know (4 Rounds for reps)
4 Rounds x 2:00 AMRAP
15 Chest to Bar Pull-Ups
15 Box Jump Overs 24''/20''
Max Effort Barbell Strict Press @ 75/55# in remaining Time
1:00 Rest Between Rounds
Conditioning EXTRA
Metcon (8 Rounds for reps)
Every 3:00 x 8 Sets
15/12 Cal Bike Sprint
Continuing onto week 2 of our bike sprint progression!
