11.1.2022
Warm-up
[3-10:00]
200m run
+
5:00
5 push up to down dogs
:30s plank shoulder taps
10 Banded Straight arm Pull Downs
:30s/arm shoulder distraction
Specific Prep
[10-18:00]
Dips/HSPU prep:
10-15s dip support hold (or handstand hold)
3 "slow lower" dips (2-5s to lower to bottom of dip) (or handstand negatives)
3-5 dips (or kipping HSPU)
Deadlift prep
5 Top-Down (starting from hang position) slow DL w/ empty bar pausing at just above the knee for 1s
5 DL from mid shin pausing 1s just above knee
+
build to workout weight in 1-2 sets x 6-10 reps
Weightlifting
[20-30:00]
Metcon (AMRAP - Reps)
Every 2:30 x 4 sets
FIT: 8 Deadlift (205/155) + 6-10 Dips (ring, bar, or bench)
OPEN:(RX+) 8 Deadlift (255/185) + 6-10 kipping HSPU
BUILD: 8 Deadlift (135-155/95-105) + 6-10 bench dips or band assisted bar dips
* A little heavier on the DL this week, a few less reps
* Same rep range on the gymnastics, so try to match or get a few more reps than 2 weeks ago
* SCORE is total gymnastics reps for all sets
Specific Prep
[30-35:00]
6 box step ups
3 box jumps
3 no push ups burpees
3 slow burpees
3 fast burpees
2 rounds:
10s passive hang
10s active hang
10s chin over bar hold
+
5 scap pull ups
5 ring rows
1-3 strict pull ups
1-3 Muscle ups
Metcon
[35-50:00]
Sweater Weather (2 Rounds for reps)
2 sets @ TOUGH PACE (90%)
AMRAP 6:00 + 2:00 Active Recovery
3 strict Pull Ups
7 burpees
9 box jumps
25 double unders
OPEN(RX+): 3-5 burpee Muscle Ups + 9 Box Jumps + 35 double unders
CC:PUSH/THRESHOLD
GOALS:
PUSH your pace this week, a little shorter work time and little longer rest between.
SCORE: is total reps each 6 minute effort
Sweater Weather (BUILD) (2 Rounds for reps)
2 sets
AMRAP 6:00 + 2:00 Active Recovery
5 Ring Rows (or 3 banded strict pull ups)
7 burpees
9 box jumps -or- box step ups
35 Single unders
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
90s slow and controlled box step ups
+
EMOM 5:00
12s FAST barbell Row + 45s slow PVC row
