3.14.2022
Warm-up
[3:00-15:00]
10:00 AMRAP
1:00 Row or Run
10/10 Single Leg Romanian Deadlifts
10 Goblet Cossack Squats
5 Squat Jumps for Max Height
20s high knees
20s butt kickers
Specific Prep
[15:00-22:00]
Back Squat Build: 3-4 sets x 3-5 reps; @ 45-55-65-75% of 1RM
Weightlifting
[12:00-37:00]
Back Squat (Back Squat @ 10X1; 3-3-2-2-1-1; Every 2:30 )
3 Reps @ 80% x 2 Sets
2 Reps @ 85% x 2 Sets
1 Reps @ 90%+ x 2 Sets
Every set today should be a challenge. Work on speed and position out of the hole. Focus on this by pulling the barbell into the body and bracing hard as we accelerate on each Squat.
Back Squat (@ 2011; 5 reps x 6 sets; every 2:30)
Specific Prep
[37:00-41:00]
5 scap pull ups
1-5 strict pull ups
5 WB front squats
5 WB thrusters
5 WBS
Metcon
[41:00-54:00]
Inception (4 Rounds for reps)
2 Sets
2:30 AMRAP
22/17 Cal Row
+
Max Rep Wall Balls 20/14#
REST 1:00
2:30 AMRAP
400m Run
+
Max Banded Strict Pull-Ups
R: 1:00
Open/RX+: 27/23 Cal Row, Strict Pull-Ups
CC: GRIND
Goal: We should have somewhere between 1:00-1:15 for the set of Wall Balls, and :45-1:15 for the Pull-Ups today. ADJUST row and run to keep your time targets today.
If the time domain for the nonstructural pieces does not seem to line up with the goal time frame for our max rep components we will need to reduce the volume there and make sure that we allow for more time to hit these today.
We want to have a strong effort on both the Row and the Run today with quick transitions into the Wall Balls and Strict Pull-Ups.
Inception (BUILD) (4 Rounds for reps)
2 Sets
2:30 AMRAP
18/15 Cal Row
+
Max Rep Wall Balls 14/10#
REST 1:00
2:30 AMRAP
200m Run
+
Max Ring Rows
REST 1:00
Cool Down/Stretch
[54:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
:30/:30 Rig Crossbody Lat Stretch
Accessory Work
Metcon (Time)
3 Sets, For Quality
12 Ring Hamstring Curls
10-12 Dual DB Sorenson Rows @2020
15 GHD Back Extensions
EXTRA Competitor WOD
A: Separate session in AM/PM
B/C: Weightlifting prior to class WOD
D: Extra conditioning after class
Metcon (Calories)
Air Bike
30:00 Straight for Calories
30 sec @ 85
30 sec @ 55%
High Hang Snatch + Hang Snatch (1+1 x 5 Sets; rest 90s )
All sets at @ 70-72%
Snatch Grip Push Press + Snatch Balance (3.2 x 5 sets; rest 90s)
3 Sets @ 70%
2 Sets @ 75%
Metcon (3 Rounds for reps)
3 Sets:
Each Set is For Time:
40/30 Cal Ski
20 Overhead Squats 135/95#
20/15 Cal Ski
15/12 Ring Muscle-Ups
40/30 Cal Ski
Start a new set every 12:00
*on second set go opposite direction
