5.22.2021
Warm-up
[3-8:00]
2 Rounds
:30sec Arms only Rowing
:30sec Body and Arms Row
:30sec Legs and Body
1:00 Full Body Row
Specific Prep
[8-21:00]
2 Rounds
10 Scapular Pull-Ups
10 Kip Swings
10 Russian KBS
10 V-Ups
10 Supermans
KB Clean Technique with Warm-Up weight
2 rounds
5 Dual KB Swing
5 Dual KB High Pull
5 Dual KB Clean
Metcon
[21-51:00]
The Outsiders (Time)
With A Partner - For Time [28:00 TIME CAP]
1000m Row
100 Dual KB Cleans 45/25#
100 Toes to Bar
1000m Row
OPEN (RX+): DB 53/35#
*Split reps however you like, only one person working while other does:
*while partner rows, other partner must hold Dual KB Front Rack Hold
*while partner does Dual KB Cleans, other partner must hold dead hang from pull-up bar
*while partner does toe to bar, other partner must hold hollow body position
* CC: GRIND
* Even though one partner is working at a time the other partner is still having to do work, so look at this as a 30+ min workout with challenging Isometrics and compound movements.
* KB weight should be moderate, something you can complete 7-15 reps each set in workout.
* T2B can be modified to something you can complete 5-10 reps at a time within the workout.
The Outsiders (BUILD) (Time)
With A Partner - For Time [28:00 TIME CAP]
1000m Row
100 Russian KB Swings 45/25#
100 Hanging Knee Raises
1000m Row
MODIFICATIONS for Hanging Knees Raises:
* Straight Leg Raises
* Knees to Elbows
* Supine (or "anchored) Toes to Bar
* Flutter Kicks (4-count)
* Abmat sit ups
Cool Down/Stretch
[51-60:00] Mobility: Shoulders and Hips
Scorpion Stretch x 1min/side
Prayer stretch x 2min
Up Dog x 1min
Couch Stretch x 1min/side
x 1-2 Sets
MURPH Prep
MURPH PREP #20 (Time)
Running repeats (10)
Run 400m
Walk 1 min
Run 800m
Walk 2 mins
Run 1 mile
Walk 3 mins
Run 800m
Walk 2 mins
Run 400m
Walk 1 min
+
Pigeon pose 2:00 per leg
Couch stretch 1:30 per leg
Calf Smash 1:30 per leg
