10.16.2021
Warm-up
[3:00-15:00]
AMRAP 10:00 for Quality
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
6 Inchworm Push-Ups
Gymnastics
[15:00-32:00]
Completed within a 10:00 Window
OPEN: Freestanding HS Practice; 3-5 Sets x :20-:30 + 20-:30 Hollow Rock between attempts
FITNESS & BUILD:
Option #2: Freestanding Practice Block Drill or Band Drill
Option #3: Wall Facing Handstand Hold
Option #4: Box Handstand Hold
*this would be a great day to work in with a partner and go through these drills.
Specific Prep
[32:00-38:00]
Get out all equipment needed
Go over where people are looking to sync up:
Burpee – chest on ground and feet on plates
KBS- back swing position
HSPU head touch at bottom / lock out at top
Strict Press – DB on should at bottom / elbow locked out at top
Metcon
[38:00-55:00]
Get Over Here (Time)
With a partner
For Time [TIME CAP 17:00]
50 Synchro Burpee to Plate
100 Double Unders (Both complete 100 working at same time)
50 Synchro KBS 55/35#
100 Double Unders (Both complete 100 working at same time)
50 Synchro Handstand Push-ups (up to 2 ab-mats)
Open/RX+: KBS 70/55#
CC: SUSTAIN/PACER
Time Cap: 17:00
Time Domain: 11:00-15:00
COACHES
*We are focused today on learning how to really work with our partners on this one. Keeping things synchro and really working the entire time here as we progress through this chipper.
We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.
Get Over Here Build (Time)
50 Synchro Burpee to Plate
150 Single Unders (Both complete 100 working at same time)
50 Synchro KBS 70/53#
150 Single Unders (Both complete 100 working at same time)
50 Synchro Box Handstand Push-Ups or Synchro Dual DB Strict Press
Cool Down/Stretch
[55:00-60:00]
:30sec/:30sec Doorway Pec Stretch
:30sec/:30sec Rig Crossbody Lat Stretch
30sec Wrist Stretches
1min Child's Pose
:30sec/:30sec Supine Lumbar Trunk Rotation
Accessory Work
Metcon (Weight)
3 Sets
12-15 Weighted Hip Extensions
10 Deficit Double KB RDLs 4"
12-15 Ring Hamstring Curls
1:00 Weighted Plank
Load: Choice
Metcon (Weight)
Accumulate 5:00 Sorenson Hold
For Each Break Complete...
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)
Load: Choice
Barbell / Extra Strength
Overhead Squat (@10X1; 6-6-6-4-4-4; rest as needed)
Set 1: 6 reps @ 65-70%
Set 2: 6 reps @ 65-70%
Set 3: 6 reps @ 70-75%
Set 4: 4 reps @ 75%
Set 5: 4 reps @ 77%
Set 6: 4 reps @ 78-80%
Deadlift (4-4-4-4-3; rest 2-3:00)
Set 1: 4 reps @ 70%
Set 2: 4 reps @ 75%
Set 3: 4 reps @ 75%
Set 4: 4 reps @ 75-80%
Set 5: 3 reps @ 80+%
Conditioning EXTRA
Metcon (Time)
20 Alt Dumbbell Power Snatch 70/50#
20 Strict Handstand Push-ups
100 Double Unders
10 Alt Dumbbell Power Snatch 100/70#
20 Strict Handstand Push-ups
100 Double Unders
20 Alt Dumbbell Power Snatch 70/50#
