11.11.2022
Warm-up
[3-15:00]
AMRAP 9:00 - increase pace each round
200m run
5 push up to down dog
10 alt. box step ups
10 Ring Rows
Weightlifting
[15-25:00]
Front Squat (@10X1; 3,3,3,2,2,2; every 90s build each set )
Front Squat (@1011; 6-8 x 4-5 sets; every 2:00 )
build as form allows
Specific Prep
[25-30:00]
2 rounds
First round @ notch slower pace than workout
Second Round @ workout pace
200m run
7 Push Ups
7 box jumps
5 burpees
3 pull ups
rest 1-2:00
Metcon
[30-51:00]
21 Guns Veterans Day (AMRAP - Rounds and Reps)
AMRAP 21:00
400m Run
21 Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups
OPEN (RX+): Same as FITCC: PUSH/THRESHOLD
GOAL: Move w/ PURPOSE and keep movement Quality HIGH. Slow down to make sure you are hitting points of performance and full Range of Motion.
21 Guns Veterans Day (BUILD) (AMRAP - Rounds and Reps)
AMRAP 21:00
400m Run
21 Push Ups to box/bench
21 Box Step Ups (24/20")
15 Burpees
9 Ring Rows
Recovery/Endurance Builder
50-60:00]
(start this about 30-60s after workout is over)
EMOM 5:00
12s fast empty bar push press + 45s slow PVC strict press
+
5:00 run slow as needed just no walking
