Announcements:
- TLC classes start next week! Help yourself with better movement! CLICK HERE to learn more.
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets.
– Metcon: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.
B) Warm Up/Mobility (3:00 – 15:00)
Foam Roll Adductors x 30s each then,
3 Rounds BP Lower Complex #1:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
C) Strength (15:00 – 35:00)
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats
D) Metcon (35:00 – 45:00)
”Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65) L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats
E) Posterior Chain (50:00 – 60:00)
200×2 meter banded partner pull (wrap band around waist, have partner give you resistance as you pull them)