5.26.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Bike or Row
30sec Jump Rope Practice
10 Dual KB Deadlifts *increase weight each set
10 Hollow Rocks
:30sec Plank Hold
Specific Prep
[17:00-22:00]
Cal Row: Work on a steady state long stroke, focusing on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
PREP
5 strokes ONLY LEGs
5 Strokes Legs + hips
5 full strokes
Double Unders: Breath through the dubs by keeping the chest upright and arms staying steady at the sides.
PREP
15s fast singles
30s double under practice
Metcon
[25:00-45:00]
Ritz Paris (5 Rounds for reps)
Every 6:00 for 30:00
20/15 Cal Assault Bike
100ft Farmers Carry 53/35#
60 Double Unders
100ft Farmers Carry 53/35#
20/16 Cal Row
CC: PACER/SUSTAIN
Goal: 4:00 on/2:00 off
This is a simple workout that should work on bracing and breathing. Goal is to hit the Bike Calories in about 75sec before moving onto a quick farmers carry down and back for 50ft out and 50ft back, then moving into smooth double unders where our focus is breathing and body position, back to the farmers carry and finish with a strong row to end each round. The push really comes on the row today as it finishes off each set to allow for more rest before the next round.
Open/RX+: 22/16 Cal Assault Bike, 70/55#, 80 DU, 20/16 Cal Row
Ritz Paris (BUILD) (5 Rounds for reps)
Every 6:00 for 30:00
16/11 Cal Assault Bike
100ft Farmers Carry 45/25#
100 Single Unders
100ft Farmers Carry 45/25#
15/12 Cal Row
Cool Down/Stretch
[50:00-60:00]
2 Rounds Through
Right Leg, then Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
