10.22.2022
Warm-up
[3-12:00]
400m jog
+
6:00 at warm up pace
5/5 spidermans
5 squat to stands
5 push up to down dog
5/5 single arm ring row
5 bent over rows w/ light weight
Specific Prep
[12-20:00]
3 slow burpees
5 fast burpees
+
3 Dual DB Cleans
5 Dual DB Front Squats
+
5 practice Dual DB Rows -or- Rope climbs
5-10 practice plate sit ups
Metcon
[20-50:00]
Family Matters (Time)
For total Time (30:00 Time Cap)
4 rounds @ 85%
200m Run
12 Burpees
9 Dual DB Front Squats (35s/25s)
Rest/Active Recovery for 5:00
4 rounds @ 85%
200m Run
Dual DB Bent Over Row (35s/25s)
10 Weighted Sit ups (25/15# plate)
OPEN (RX+):
4 rounds @ 85% (30:00 Time Cap)
Run 200m
12 Burpees
9 Dual DB Front Squats (50s/35s)
Rest/Active Recovery 4-6:00
4 rounds @ 85%
Run 200m
2 Rope Climbs
10 GHD Sit upsCC: SUSTAIN
Work though each round at a steady pace, looking for even splits all the way through
DB work should be a weight you can go unbroken with
SCORE is total time included rest in middle
Family Matters (BUILD) (Time)
4 rounds @ 85% (30:00 Time Cap)
200m Run
10 burpees
9 Dual DB Front Squats (25s/15s)
Rest 4-6:00
4 rounds @ 85%
200m run
Dual DB Bent Over Row (25s/15s)
10 Sit ups
