9.30.2022
Warm-up
[3-12:00]
7:00, For Quality
1:00 Cardio Choice
10 Good mornings (unloaded)
5 Inchworm Push-Ups
:30sec plank shoulder taps
10 Supermans
Weightlifting
[15-25:00]
Every 2:30 x 4 sets (10:00)
Weightlifting is superset; flow as below:
Strict Press > immediately into > Sandbag Carry > rest remainder of the 2:30 minutes and repeat 4 times
0:00 / 2:30 / 5:00 / 7:30
We are looking for 4 sets of unbroken 10 reps overhead right into a challenging Sandbag Carry. If we don’t have enough Sandbags, we can hit a Dual KB Front Rack Carry and that will work really well to create extra mid trap activation and burnup the shoulders a bit more.
Strict press (10 reps @ 60-65% holding across all sets)
Sandbag Carry (100ft with heavy weight )
Metcon
[35-50:00]
Benjamins (Time)
For Time (15:00 Time Cap)
300/250m Row
35 Double Unders
25 Dual DB Push Press (35s/25s)
35 Double Unders
.5mi Bike (800m)
35 Double Unders
25 Dual DB Push Press (35s/25s)
35 Double Unders
300/250m Row
10 Devils Press (35s/25s)
OPEN(RX+): DBs (50/35#) + 50 Double unders each set
CC: PACER/SUSTAIN
GOAL/Time Domain: 10-13:00
The workout is meant to be a big shoulder burner that will challenge muscular stamina and conditioning.
We are working our way through quick sets on multiple movements, so transitions will become huge here as we are hitting 9 transitions in this workout. The idea is to keep the effort steady and breathe through the double unders.
The Push Press weight should allow us to complete each set in 3 sets or less.
For the machines we should be able to complete the work in under 90 seconds for each segment.
Benjamins (BUILD) (Time)
For Time (15:00 Time Cap)
300/250m Row
50 Single Unders
25 Dual DB Push Press (25s/15s)
50 Single Unders
.5mi Bike (800m)
50 Single Unders
25 Dual DB Push Press (25s/15s)
50 Single Unders
300/250m Row
10 Dual DB Hang Muscle Snatch (25s/15s)
Recovery/Endurance Builder
[51-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00
12s MAX empty bar bicep curl + rest of minute slow/easy PVC pipe biceps curls
+
3-5:00 EASY jog -or- bike
Cool Down/Stretch
[After Class]
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
