10.28.2022
Warm-up
[3-12:00]
1:00 Row Easy
5/5 Single Leg RDL + 15s hold on last reps of each side
1:00 Row Moderate
7/7 Single Arm Push Press + 15s hold OH on last rep
1:00 Row Hard
+
45s alt. Scorpion stretch
45s Alt. bird dogs
45s Dead Bugs (low back pressed into floor
Specific Prep
[15-20:00]
DB Snatch Prep
W/ lighter than workout weight DB
5/5 DB snatch High Pull
5/5 DB Push press
3/3 alt. DB snatch
+
w/ workout weight
10 alt. DB Snatch
Metcon
[20-55:00]
Friday the 13th (2 Rounds for reps)
PART 1:
For QUALITY (TIME CAP 15:00)
25 burpees
50 alt. DB snatch (35/25#)
25 burpees
50 Alt. DB Snatch (35/25#)
25 burpees
Active recovery/Rest until 20:00 on the clock
OPEN (RX+): DB Snatch (50/35)
PART 2:
For QUALITY (Time Cap 15:00)
[everyone starts Part 2 at 20:00 on clock]
25 burpees
50 cal row
25 burpees
50 cal row
25 burpees
CC: GRIND
GOAL: Move w/ PURPOSE and keep movement Quality HIGH. Slow down to make sure you are hitting points of performance and full Range of Motion. If you do not complete all the work in 15 minutes, that is ok, this is about moving with intent for 15 minutes.
Pace on burpees and row should be moderate
Friday the 13th (BUILD) (2 Rounds for reps)
For QUALITY (TIME CAP 15:00)
15-20 burpees
40 DB Snatch
15-20 burpees
40 DB snatch
15-20 Burpees
Active recovery/Rest until 20:00 on the clock
For QUALITY (Time Cap 15:00)
15-20 burpees
40/35 cal row
15-20 burpees
40/35 cal row
15-20 Burpees
Recovery/Endurance Builder
[55-60:00]
(start this about 30-60s after workout is over)
5:00 run slow as needed just no walking
