6.15.2021
Warm-up
[3-20:00]
2-3 Rounds
1:00 Cardio, Choice
5 SA DB Upright Row + 5 SA DB Strict Press + 50ft SA OH Carry (each arm)
15sec Dead-Hang + 15sec Active Hang
7/7 Single Arm Ring Rows
5 Hollow Rocks + 5 Arch Rocks
5 push ups w/ 3s pause at top
+
Build to opening weight for PC+PP
Weightlifting
[20-35:00]
Power Clean + Push Press (Every 2:00 x 6 Sets)
Set 1 and 2: 1+5 @ 75% of Push Press
Set 3 and 4: 1+4 @ 80% of Push Press
Set 5 and 6: 1+3 @ 82+% of Push Press
*written as 1+5, means 1 Power Clean + 5 Push Press
BUILD: 5 Push Press for all 6 sets
Metcon
[40-60:00]
Taste the Rainbow (Time)
4 Rounds for Time: (Firm cap 20:00)
5 Chest to Bar Pull-Ups
5 Dips
7 Bar Facing Burpees
9 Hang Power Cleans 95/65
7 Kipping HSPU
5 Power Snatch 95/65
R: 2:00 between each round
Open(RX+):
4 Rounds for Time
5 Ring Muscle-Ups
7 Bar Facing Burpess
9 Hang Power Cleans 115/75#
7 Strict Handstand Push-Ups
5 Power Snatch 115/75#
R: 2:00 between each round
NOTES:
· Time Domain: 2:00-3:30/Round (16:00-20:00 total)
· Conditioning Category: THRESHOLD/PUSH
· For barbell movements, let’s choose a challenging weight, but one that you can keep each set unbroken all the way through today.
· For gymnastics movements, unbroken would be great, but as longs a you choose a modification and/or volume that allows you to move through quickly, and not get bogged down at any one station, this is what we are looking for.
SCORE is total time including rests
Taste the Rainbow (BUILD) (Time)
4 Rounds for Time:
5 Ring Rows
5 Push-Ups
7 Bar Facing Burpees
9 Hang Power Cleans 75/55#
7 Push Press 75/55#
5 Hang Power Snatch 75/55#
REST 2:00 between each round
Cool Down/Stretch
(after class)
1min wrist stretches
30sec Thread the needle (each side)
30sec Scorpion stretch (each side)
1min Elevated Pigeon Pose (each side)
Accessory Work
Metcon (Weight)
SA DB Upright Row; 8/8 x 4 sets ; rest 20s
SA DB Z-Press @1010; 8/8 x 4 sets; rest 2:00
L-Sit; Accumulate 90sec
Conditioning EXTRA
Open Happiness (Time)
For Time
24 Chest to Bar Pull-Ups
100ft Sled Push
18 Chest to Bar Pull-Ups
100ft Sled Push
12 Chest to bar Pull-Ups
100ft Sled Push
Load = Heavy on Sled
Modify to strict pull-ups first, then to kipping pull-ups
