6.16.2021
Warm-up
[3-18:00]
2 Sets, For Quality
8/8 Staggered Stance DB RDLs
6 Walking Inchworms
20sec Single Leg Glute Bridge Hold/side
10/10 Banded Clam Shells
Weightlifting
[18-36:00]
Deadlift (6-4-4-3-3-3; Every 3:00 x 6 sets)
#1: 6 reps @ 65%
#2: 4 reps @ 70%
#3: 4 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 82%
#6: 3 reps @ 85%
Deadlift (10-7-7-5-5-5; Every 3:00 x 6 sets)
Build each set of FORM is SOLID
Specific Prep
[36-40:00]
PREP
10 sit ups
8 forward lunges
6 box step overs - no weight
4 box step overs workout weight
Metcon
[40-55:00]
The Happiest Place on Earth (5 Rounds for reps)
Every 3:00, 5 Sets
10 Dual DB Step-Overs 35/25# (24/20'')
20 Weighted Ab mat Sit Ups
20 Forward Lunges
OPEN (RX+):
Every 3:00, 5 Sets
10 Dual DB Step-Overs 50/35# (24/20'')
15 GHD Sit-Ups
20 Forward Lunges
NOTES:
· Conditioning Category: GRIND
· Choose a weight for the step ups that you can complete unbroken each round
· Within the 3:00 round time, we want to be able to have a little rest, so choose volume/modifications that allow you to complete work in 2:15-2:30 max.
The Happiest Place on Earth (BUILD) (5 Rounds for reps)
Every 3:00, 5 Sets
12 Alternating Step-Ups
18 Ab mat Sit-Ups
20 Forward Lunges
Cool Down/Stretch
[55-60:00]
1 min/leg Single Leg Forward Fold to Box
1 min/leg Elevated Pigeon Stretch
1 min Seated Straddle
Accessory Work
Metcon (Weight)
3 Sets
10/10 Half Kneeling Landmine Trunk Rotations
10/10 Hollow Body Landmine Pull-Over
1:00 Weighted Plank
Conditioning EXTRA
Metcon (3 Rounds for reps)
3 Sets x 1 Mile Run @ 5k Pace; R: 3:00 between
