11.14.2022
Warm-up
[3-8:00]
AMRAP 4:00
5/5 single Leg Toe touch
10 air squats
10 straight leg sit ups
5/5 knuckle Drags
Specific Prep
[8-18:00]
Pick Drills
1. 30s Arms only
2. 30s Arms AND Body (hips/shoulders forward)
3. 30 ARMS + Body + 1/2 leg or "1/2 slide"
4. 30 ARMS + Body + "Full Slide"
CNS/Lactate Prep:
10s HARD effort + 50s easy/slow row recovery x 2 rounds
+
20s HARD effort + 1:10 easy/slow row recovery
+
30s HARD effort + 2:00 walk/rest/recover
Metcon
[18-21:00]
1 Minute Row Test (MAX Meters) (Distance)
Row 1:00 for max meters[We did this last on 9/21]
Walk/recovery for 2-3:00
CC: SPRINT
Goal: MAX EFFORT for 1 full minute. Don’t worry how this will affect your Metcon after, this is the focus today!
Specific Prep
[21-31:00]
15s passive hang + 15s Active Hang
2-3 Jumping Pull Up with slow/controlled 3-5s lower
5-10 kip swings
3-5 kipping pull ups
1-3 kipping CTB or Bar Muscle Ups
+
w/ empty barbell
5 RDL
5 Front Squats
5 BTN Push Press
5 hang muscle clean
3/3 Front Rack Reverse Lunge
+
Add some weight:
6 Deadlift
3 Hang Power Clean
3/3 Front Rack Reverse Lunge
+
Add weight to workout loading
Metcon
[31-51:00]
M'Baku (Time)
5 rounds @ 80% (20:00 Time Cap)
3 Jumping CTB Pull Ups (or kipping CTB)
12 Deadlift (115/75)
6 Hang Power Clean (115/75)
12 Front Rack Reverse Lunge (6/leg)) (115/75)
Rest 1:00 b/t rounds
OPEN(RX+): 3 Bar Muscle Ups / Barbell (135/95)
CC: PACER
GOAL: Even splits per round & 2-3:00 (work) per round
Weight on Barbell should be Light for you, unbroken sets throughout
SCORE is total time including the 4 minutes of rest
M'Baku (BUILD) (Time)
5 rounds @ 80% (20:00 Time Cap)
3 Jumping Pull Ups -or- 6 Ring Rows
12 Deadlift (95/65)
6 Hang Power Clean (95/65)
24 Reverse Lunges (12/per leg - unloaded)
Rest 1:00 b/t rounds
Recovery/Endurance Builder
[51-60:00]
(start these about 30-60s after workout is over)
60s PVC Deadlifts - SLOW/EASY REPS (think 1 rep every 5-10s)
60s PVC Hang Power Clean - SLOW/EASY REPS (think 1 rep every 5-10s)
+
3:00 recovery row/ski/bike
