A) Whiteboard Brief (0:00 – 3:00)
– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
– Metcon: Today’s piece is mixed aerobic/GPP. Your efforts should be sustained for all 5 rounds so try to choose a pace you know you can maintain. Effort should be around 80%. Try to complete all farmer carries UB. Score = total calories for all 5 rounds.
B) Warm Up/Mobility (3:00 – 15:00)
60s easy Row. Take a mental note of how far you went.
Then with a band:
30 Banded Pull-aparts
10 Yoga Push-ups
20 Scorpions (total)
30 Banded Pushdowns
10 Yoga Push-ups
20 Strokes on the Rower
30 Banded Pull-aparts
10 Yoga Push-ups
20 Thoracic Rotations (10 each)
C) Strength (15:00 – 35:00)
– Build to a moderate set. Close Grip in between shoulder width.
D) Metcon (35:00 – 60:00)
5 Rounds of:
2 Minutes Max Calories on the Rower or Assault Bike
100 Meter Farmer Carry (70, 53)
Rest 60s
*Score = total calories after all 5 rounds
*If Rx Carry is too heavy, athlete choice of weight.
*Score = total meters + total feet
*Alternate Options: 2 Minutes Max 50m Shuttle Runs
E) After Class
Double KB Rows: 4 x 8. Rest 60s.