10.20.2022
Warm-up
3-10:00]
5:00 @ warm up pace
10 walking lunges
5/5 crossbody single leg RDL (w/ DB in one hand)
20s goblet squat hold
5/5 single arm strict press
5/5 single arm DB thruster
Specific Prep
[10-15:00]
W/ lighter set of DBs
12 lunges and 6 Push press
+
W/ workout weight
4-6 lunges + 3-5 push press
Weightlifting
[15-25:00]
Metcon (Weight)
Every 2:30 x 4 sets:
12 Dual DB Front Rack Walking Lunges
6 Dual DB Shoulder to OH
* Same weight for all sets; choose a challenging weight, but one you can complete the entire complex unbroken
* SCORE is weight of DB used
Specific Prep
[25-35:00]
Pull Ups
20s passive hnag
20s active hang
15s scap pull ups
15s kip swings
+
1-2 sets of 3-6 reps of kipping/CTB/Strict Pull Ups
+
1-2 sets of unbroken Power cleans at workout weight
Metcon
[35-55:00]
A note on intent for today's Metcon:
We are focusing on building volume on kipping Pull Ups, so the best way to approach this workout is choose a rep # you can do unbroken each round. This week we are doing descending reps within each round, so think 9 reps to start, then 6 reps after PC's and then 3 reps to finish round. We will then be trying to build on that week to week.
Quantum Leap (4 Rounds for reps)
4 rounds with EVEN Times (TIME CAP 20:00)
"x" Pull Ups
8 Power Cleans (95/65)
"x" Pull Ups
15 Wall Ball Shots
"x" Pull Ups
REST 2:00
* We are looking for quick unbroken sets of pull ups here, descending through the round.
Great at Pull Ups = 9-6-3 Pull Ups
Pretty Good at Pull Ups = 6-4-2
Not great at Pull Ups = 2-4 reps each set and stick with same number all the way through
The idea being you choose a rep scheme you can get some good sets in through the 4 rounds.
OPEN (RX+):
4 rounds with EVEN Times
9 CTB Pull Ups
8 Power Cleans (115/75)
6 CTB Pull Ups
15 Wall Ball Shots (20/14#)
3 CTB Pull Ups
*same idea on CTB for RX+, choose rep #s you can challenge yourself with unbroken sets, if 9-6-3 is not do-able for you, choose reps that are.
CC: THRESHOLD
GOAL: Each round 2-3:00 AND keep every round within 5s
Choose weight on PC's that you can go fast/unbroken
Quantum Leap (BUILD) (4 Rounds for reps)
4 rounds with EVEN Times (20:00 Time Cap)
9 Banded strict Pull Ups
8 Hang Power Cleans (65/45)
6 Banded strict Pull Ups
15 Wall Ball Shots (14/10#)
3 Banded strict Pull Ups
*same idea on banded pull ups for BUILD: choose rep #s you can challenge yourself with unbroken sets. If 9-6-3 is not do-able for you, choose reps that are, or opt for a modification option below:
Modifications for Pull Ups: band assisted, toenail kipping/jumping pull ups, or ring rows
Metcon
OPTIONAL Aerobic Conditioning / Active Recovery Workout
Golden Girls (AMRAP - Rounds and Reps)
30:00 to 60:00 at EASY PACE
2:00 bike
10m/arm bottoms up KB carry (light/controlled)
2:00 Row
20-30s plank in rings
For those that have it, use your easy pace for row and match that "feel for the bike and other movements)
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00
12s plate sit ups - FAST
45s slow/unweighted sit ups - easy pace just don't stop
+
3:00 run slow as needed just no walking
