5.9.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Cardio Choice
25ft/25ft Lateral Band Walk
25ft/25ft Monster Walk Forward/Back
:30sec Supine Grip Dead-Hang
20 Alt V-Ups
Specific Prep
[15:00-22:00]
Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at reps 4 and 5.
PREP
3 Back Squat @25X1 (30-40%)
5 Back Squat @20X1 (50-60%)
5 Back Squat @20X1 (70-80%)
Weightlifting
[22:00-34:00]
Back Squat (@20X1; 5 reps x 5 sets; every 3:00)
We are working through 4 Sets of 5 Back Squats today with the sets all being at or above 80%. This means that the sets should be challenging throughout
Back Squat (@20X1; 5-5-5-5-5; every 3:00)
Building each set if form allows
Specific Prep
[34:00-40:00]
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
PREP
Wall Ball squat - get everyone below parallel before letting entire class back up x 3 reps
5 WBS
Toe to Bar: Dialing in our grip on these today, full grip w/ thumb wrapped around bar and knuckle up create good tension in those shoulders for better stamina throughout.
PREP
10-15s active hang w/ grip cues
5 kip swings
5-7 Toes to bar
Metcon
[40:00-52:00]
Listen Up Linda (Time)
3 Rounds for Time (12:00 TIME CAP)
44 Double Unders
22 Wall Balls 20/14#
11 Toe to Bar
Open/RX+: 60 DU, 30 WBS, 15 TTB
CC: PUSH/THRESHOLD
Goal: 7:00-11:00
We are working into a quick challenging workout with the focus on big sets of wall balls. The expectation here is that we can go for a big set of 20+ on the wall balls after the dubs and then hit a small set to finish before jumping up to hit a good quality set of toes to bar. We are looking for sets of toes to bar to be in the range of 5+ reps per set, so scale accordingly to hit these with consistency.
Listen Up Linda (BUILD) (Time)
3 Rounds for Time
80 Single Unders
30 Wall Balls 14/10#
15 Abmat Sit-Ups
Cool Down/Stretch
[52:00-60:00]
1:00 Prayer Stretch
1:00/1:00 Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
Accessory Work
Metcon (Weight)
4 Sets, For quality
10 Behind the Neck Strict Press
6/6 Dual KB Front Rack Step-Up
20 KB Gorilla Rows (10/10)
EXTRA Competitor WOD
Weightlifting (A&B - Before Main WOD)
Gymnastics Conditioning (C - After Main WOD, before accessories)
PM Row Conditioning: (D - Finisher for Day)
Power Snatch (6-4-2; 6-4-2, 6-4-2; every 90s)
(Each set TnG)
Set 1: 6 @ 70%
Set 2: 4 @ 75%
Set 3: 2 @ 80%
*unbroken sets
% of power snatch - Increase each set
Snatch Balance + OHS (6 sets; rest as needed)
3+2 @ 75% x 2 Sets
2+2 @ 80% x 2 Sets
1+2 @ 85% x 2 Sets
% of 1RM Snatch
Metcon (Time)
For Time
60-40-20 GHD Sit-Ups
20-15-10 Bar Muscle-Ups
Metcon (4 Rounds for reps)
Rowing INtervals
4 Sets
5 x 250m @ 2k Pace
R: 30sec between intervals / R: 90sec b/sets
