9.29.2022
Warm-up
[5-15:00]
3 Sets, For Quality
:30sec Bike
8 Scap Pull-Ups
10 Ring V-Outs
10 Alt V-Ups
2/2 Turkish Get-Up (light DB or KB)
Metcon
[15-45:00]
Bank Roll (5 Rounds for reps)
Every 6:00 for 30:00
2 Rounds
8/6 Strict Pull-Ups
12 Renegade Rows (35#s/25#s)
16 Wall Balls 20/14#
OPEN(RX+): Renegade Rows (50#s/35#s)
CC: GRIND
Goal: ~4 to 4:45 for each 2-round segment so that you get some rest between each
This workout will start off relatively tame and then the volume will hit by about the 3rd or 4th set into this.
Start off conservative and smart on the first few sets as this will be harder and harder to finish in the time frame on each and every set.
The strict pull-ups should be completed in 2 sets or less, the renegade rows are looking to be completed unbroken and the wall balls should be completed in 2 sets or less.
Bank Roll (BUILD) (5 Rounds for reps)
Every 6:00 for 30:00
2 Rounds
8/6 Strict Banded Pull-Ups -or- 12/10 Ring Row
12 Renegade Rows (25#s/15#s)
16 Wall Balls 14/10#
Recovery/Endurance Builder
[46-56:00]
(start these about 30-60s after workout is over)
60s banded face pulls SLOW/EASY REPS w/ very light tension
+
EMOM 5:00
12s MAX empty bar strict press + rest of minute slow/easy PVC pipe strict press
+
3-5:00 EASY jog -or- bike
Cool Down/Stretch
[after class]
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
