9.16.2021
Warm-up
[3:00-13:00]
10:00, For Quality
5 Helicopter Push-Ups (total of 10 Push-Ups)
5 Candle Stick Roll to Stand
5 Strict Pull-Ups
5/5 Pendulum Lunges
Metcon
[15:00-39:00]
A Handful of Dust (AMRAP - Rounds and Reps)
24:00 AMRAP
30 Abmat Sit-Ups
2 Wall Walks
10 Box Jumps 24/20''
2 Wall Walks
100m Farmers Carry 50/35#
Open/RX+: 20 GHD Sit-Ups, 3 Wall Walks, Box Jumps 30/24", 3 Wall Walks, Farmer Carry 70/55#
CC: GRIND
Goal: 3+ to 4+ Rounds
*Today we are heavily emphasizing the core with this little conditioning piece. We are hitting some big sets of Sit-Ups today right into wall walks, then high box jumps, which will hit the core more than most think it does, then more wall walks and finishing off each round with carries. We should be able to keep a steady state pace here and keep the heart rate roughly around that 75-80% effort.
A Handful of Dust (BUILD) (AMRAP - Rounds and Reps)
24:00 AMRAP @75-80%
20 Abmat Sit-Ups
2 Wall Walks
10 Alternating Box Step-Ups
1 Wall Walks
100m Farmers Carry 35/25#
Cool Down/Stretch
[50:00-60:00]
30sec Down Dog
1min Pigeon Stretch (right)
30sec Down Dog
1min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)
Accessory Work
A1. 10/10 Glute Bridge Single Arm DB Bench Press x 4 sets; rest 30s
A2. 10-15 Push-Ups x 4 sets; rest 30s
A3. 10-15 Prone Y's x 4 sets; rest 2:30
Conditioning EXTRA
Metcon (Time)
Run 3 miles easy pace
