5.21.2022
Warm-up
[3:00-13:00]
2 Sets, For Quality
200m Run
2 x (1 Wall Walk + 10 Shoulder Taps)
8 Ring Rows @2121
10 Hollow Rocks
Skill Work
[13:00-22:00]
Partner Banded Sprints 5 Sets x 25-50ft
Ideally, we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft
Specific Prep
[22:00-30:00]
Strict Handstand Push-Ups / Kipping HSPU: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
PREP
1-3 slow lower HSPU
1-3 kipping or strict HSPU
Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.
PREP
Build to workout weight in 2 sets x 10 reps per partner
Strict Pull-Ups and Kipping Pull Ups: Full grip on the bar (knuckles up and thumb wrapped) for sold grip and good tension in shoulders/upper back. ALSO Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
PREP
10s dead hang w/ pronated grip (overhand) and 10s dead hang with supinated grip (underhand)
10s active hang w/ pronated grip (overhand) and 10s active hang with supinated grip (underhand)
1-5 strict Supinated pull ups (Chin ups)
1-5 kipping pull ups (pronated grip)
Metcon
[30:00-60:00]
Peas and Carrots (Time)
Team Workout (3 Person Teams)
For Time (30:00 Time Cap)
75 Handstand Push-Ups w/1 Partner Holds Handstand
75 Strict Chin Ups (supinated grip) (While 1 Partner Holds Dual KB Front Rack (53/35#)
75 Bench Press 115/85# (While one Partner Holds Tall Plank)
150 cal Row (One Partner Holding Hollow)
75 Kipping Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)
(Open/RX+)
Team Workout (3 Person Teams)
For Time (30:00 Time Cap)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand
75 Strict Chin Ups (supinated grip) (While 1 Partner Holds Dual KB Front Rack (53/35#)
75 Bench Press 135/95# (While one Partner Holds Tall Plank)
175 cal Row (One Partner Holding Hollow)
75 Kipping CTB Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)
CC: GRIND
GOAL Time: 18:00-25:00
This is a fun team style workout where we will always have two people working while one partner rests. The goal here is to work steady through the reps and rotate as needed to get them done as efficiently as possible.
The biggest time suck on this one will most likely be on the sHSPU/HSPU and Strict Pull Ups. Talk with your partners to manage those rep schemes and what will work best for getting through them in the most efficient way possible.
Peas and Carrots (BUILD) (Time)
Team Workout (3 Person Teams)
For Time:
75 Push-Ups w/1 Partner Holds Handstand
75 Ring Rows (While 1 Partner Holds Dual KB Front Rack, 35/25#)
75 Bench Press 75/55# (While one Partner Holds Tall Plank)
125 Cal row (One Partner Holding Hollow)
75 Banded Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)
Cool Down/Stretch
[after class]
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
EXTRA Competitor WOD
A&B Before Workout / C After Workout
Deadlift (3 reps x 4 sets; Every 3:00)
All sets @ 80-85%
Metcon
8 Burpee Box Jump Overs 24/20'' x 10:00 EMOM
Metcon (Time)
For Time:
50/35 Cal Echo Bike
or
60/45 Cal Assault Bike
