9.18.2021
Warm-up
[3:00-8:00]
AMRAP 5:00 for Quality
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
[8:00-16:00]
KB Plank Tap Race Warm-Up
*Get into two groups and race to end of KB. For extra fun have athletes have to run further around a cone and then back to tag partner before they go.
Do this for 2-3 rounds through, like a best out of 3 series
Specific Prep
16:00-20:00]
5/5 single arm KB swing
3/3 Single arm KB push press w/ 2s hold at top
3/3 KB snatch
+
5/5 box step ups
3/3 single arm FR box step ups
Metcon
[20:00-55:00]
Parade's End (Time)
Partner Workout
20 Rounds (10 each) [35:00 FIRM TIME CAP]
5/5 KB Hang Snatch 45/25# (5/arm)
5/5 SA KB Front Rack Step-Ups 45/25
10/8 Cal Bike
Open/RX+: KB 55/35#, 12/9 Cal
CC: THRESHOLD/PUSH
Goal: 1:10-1:40/Round and/or Time Cap/Round: 1:45
*The goal here today is to work on quick challenging intervals that are in the range of 1:10-1:40/Round with equal rest periods to keep that intensity high and movement efficient. The Hang KB Snatch is meant to be 5 right then 5 left, the front rack the KB on the left shoulder and step-up with the right leg for 5 reps, switch to front rack on the right arm and step-up with the left leg for 5 reps, then jump on bike for an all-out sprint. This looks simple on paper but will pack a punch because you can maintain a high-power output on each set.
Parade's End (BUILD) (Time)
Partner Workout [35:00 time cap]
20 Rounds (10 each)
10 DB Hang Snatch 25/15#
5/5 SA KB Front Rack Step-Ups 25/15
10/8 Cal Bike
Cool Down/Stretch
[55:00-60:00]
1:00 Seated Forward Fold
1:00/1:00 Supine Lower Back Truck Rotation
1:30 Elevated Prayer Stretch w/ PVC
1:00/1:00 Big Turn Back Stretch
Conditioning EXTRA
Metcon (Time)
Run 5 miles
Accessory Work
Metcon
4 Sets
15 Glute Bridge w/med ball hip adduction
8/8 Single Leg Med ball Hamstring Curls
1:00 Weighted Plank
EXTRA Competitor WOD
Deadlift (8-8-8-6-6-6; Every 2:00)
*Start at 60% of 1RM Deadlift and add weight each set
*Reps should be touch and go
Metcon (Time)
4 Sets:
20 Deficit Kipping HSPU
- Rest As needed b/t Sets
*Start at 2"/1" Deficit and add 2"/1" after each set
Metcon (Time)
For time:
150ft Handstand Walk
30 Deadlifts 225/155#
150ft Handstand Walk
30 Hang Power Cleans 205/145#
150ft Handstand Walk
30 Shoulder to overhead 185/125#
** Choose loads that are tough for you, DL should be on lighter/moderate side, HPC and S2OH should be moderately heavy with sets of 2-5 reps do-able
