A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Box Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.
– Metcon: Benchmark workout that is intended to be heavy. Go heavy and challenge yourself with a weight you have to perform singles with. 90-95% effort.
B) Warm Up/Mobility (3:00 – 15:00)
Foam Roll Adductors x 20s each
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,
Then,
2 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 – 40:00)
1) Low Box Squat, Moderate Stance: 8 x 2 @65%, every 60s. – 13” Box
– If possible use bands or chains and drop to 55%.
– Reset on each rep.
3) Squat Clean: Build to Metcon weight in 3-4 sets. Rest 60s.
D) Metcon (40:00 – 50:00)
AMRAP 7:
4 Squat Cleans (185, 125)
40 Double Unders
Rx+:(225, 155)
L3: (135, 95)
L2: (115, 80) (40 Double Under Attempts)
L1 Metcon:
For time:
10-8-6-4-2
Goblet Squats
Squat Thrusts
*30 Single Unders after each set 7:00 Cap
E) Extra Credit (50:00 – 60:00)
Accumulate:
100 KB Side Bends (50 each) (banded side bends if possible)
*Superset the two. Complete big sets of curls, 50-75 per set.