3.3.2022
Warm-up
[3-15:00]
400m Run
+
2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
Metcon
[15-54:00]
Kraven's Last Hunt (Time)
3 Sets
Buy in: 400m Run
15-12-9
Kettlebell Swings (45/25#)
Abmat Sit-Ups
Push-Ups
Buy out: 100m Single Arm Farmers Carry 45/25# (switch arms at turnaround
R: 3:00 b/s
OPEN(RX+)
3 Sets (11:00 Cap per round)
Buy in: 400m Run
18-15-12
Kettlebell Swings (53/35#)
Abmat Sit-Ups
Push-Ups
Buy out: 100m Single Arm Farmers Carry 53/35# (switch arms at turnaround)
R: 3:00 b/s
CC: Grind
GOAL time Per Set: 7:00-10:00
Here, we are hitting 3 sets, all starting off with a 400m Run and ending with a 150m Farmers Carry. The middle portion is an 18-15-12 of KBS, Abmat Sit-Ups, and Push-Ups. The goal is to have a strong pace on the run and then move through some simple movements that will specifically target the core as well as getting the heart rate up before finishing off with a carry to end each set.
Kraven's Last Hunt (BUILD) (Time)
3 Sets
Buy in: 400m Run
+
15-12-9
Russian Kettlebell swings (45/25#)
Abmat Sit-Ups
Push-Ups
+
Buy out: 100m Single Arm Farmers Carry 45/25# (switch arms at turnaround
R: 3:00 b/s
Accessory Work
Metcon (Weight)
3x12 Seated Reverse Flys
R: 60sec b/s
3x12 Dual DB Bicep Curls
R: 60sec b/s
3x12 Banded Tricep Extensions
R: 60sec b/s
