6.14.2021
Warm-up
[3-23:00]
8:00 EMOM
Min 1: :40sec Jump Rope
Min 2: 12 Weighted Cossack Squats (6/side)
Min 3: :40sec Row
Min 4: 10 wall ball front squats + 10 wall ball push press
+
Back Squat Prep
3 Empty bar @ 32X1
5 Empty Bar @10X1
+
Build to Opening weight
Weightlifting
[23-41:00]
Back Squat (@10X1; 5-3-3-3-2-2)
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
#6: 2 reps @ 90%
Back Rack Lunge (@20X1; 7-5-5-5-3-3)
build if form is PERFECT
Metcon
[45-60:00]
What's the Worst that Could Happen? (Time)
For Time (Firm CAP 15:00)
50 Double Unders
500/400m Row
75 Wall Balls 20/14#
Open(RX+)
For Time
100 Double Unders
500m/400m Row
100 Wall Balls 20/14#
NOTES:
** Time Domain: 6:00-9:00
** Conditioning Category: Threshold/Push
** This chipper is all about the WALL BALLS, treating the DU and rowing as a buy in, and then push through the big set of wall ball shots. A smart plan to limit rest on the WBS is key, so have a gameplan and leave a little for a push to finish.
What's the Worst that Could Happen? (Time)
For Time (Firm cap 15:00)
100 Single Unders
400/350m Row
75 Wall Balls 14/10#
Cool Down/Stretch
(after class)
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Accessory Work
Metcon (3 Rounds for reps)
3 Sets
10 Glute Ham Raises
1:00 Sorenson
-Max Unbroken Wall Sit (45/25# weight plate on legs)
Record wall sit time for each round
Barbell / Extra Strength
High-Hang Snatch (7 sets x 2 reps; rest as needed)
Build to moderate or stay at moderate weight
