11.9.2022
Warm-up
[3-10:00]
5:00 of
3/3 Push up to side rotation
3/3 knee hug + lunge + spider-man stretch
7 Air Squats
Specific Prep
[10-20:00]
20s Tuck L-hang hold
5 strict Knee raises
5 kip swings
5 kipping knees to elbows
5 toes to bar
+
5 WB squats
5 WB thrusters
5 Wall Ball shots
+
15s HS hold against wall -or- plank hold
2-3 HS negatives
3-4 kipping HS push ups w/ an extra abmat
3-4 kipping HSPU at workout set up
Metcon
[20-55:00]
Total Rickall (2 Rounds for reps)
For Time @ SUSTAINABLE Pace (15:00 Time Cap)
30-20-10 Toes to Bar
10-20-30 Wall Ball Shots (20/14#-10/9')
400m Run between each round
rest 5:00
For Time @ SUSTAINABLE Pace (15:00 Time Cap)
18 HSPU (FIT RX is up to 2 abmats)
400m Run
15 HSPU
400m Run
12 HSPU
400m run
9 HSPU
OPEN(RX+): HSPU head and hands must be levelCC: SUSTAIN/PACER
Use your "Moderate pacing" for run
Break up HPSU to limit muscle fatigue
SCORE is time for each part
Total Rickall (BUILD) (2 Rounds for reps)
For Time @ SUSTAINABLE Pace (15:00 Time Cap)
40-30-20 Abmat Sit Ups
10-20-30 Wall Ball Shots (14/10#-10/9')
400m Run between each round
Rest 5:00
For Time @ SUSTAINABLE Pace (15:00 Time Cap)
18 Dual DB Push press (25s/15s)
400m Run
15 Dual DB Push press (25s/15s)
400m Run
12 Dual DB Push press (25s/15s)
400m run
9 Dual DB Push press (25s/15s)
Recovery/Endurance Builder
[after class]
MOBILITY/STRETCHING
Hamstrings
Straight leg stretch 1:00/leg + foam roll 2:00 per leg
Low Back
Cobra stretch 1:00
Scorpion flow 1:00
Foam Roll 2-3:00
Calves
Dorsiflexion stretch 30s/ leg
Foam roll 1:00 per leg
