October 1 2018

October 1 2018

Announcements

  • LEFT COAST RUMBLE 2018 is announced!  November 10 2018, CLICK HERE to register

A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a heavy set of 3 OHS in in 5-6 sets. This will be done from a rack today.
– Metcon: Classic Benchmark workout that is intended to be done at near maximal effort. Do not overlook empty bar thrusters especially after 1k Row. This is the type of workout we want you to move faster and overscale if needed. This workout should NOT take longer than 11 minutes.

B) WARM UP (3:00 – 15:00)
5 Minutes of Dynamic Warm-up that consists of:
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
Glute Activation:
2 Sets of:
10 Bird Dogs
10 X-Band Walk Left/Right
10 Banded Goodmornings

C) STRENGTH (15:00 – 40:00)
1) Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.
– Beginner: Use an empty bar or PVC and perform 4 x 8. Rest 90s.
2) Metcon Prep
2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
Rest 60s

D) METCON (40:00 – 60:00)
”Jackie”
For time:
Row 1k
50 Thrusters (45)
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
Alt. Scaling Options:
– 1k Row = 800m Run
11:00 Cap

E) EXTRA CREDIT (AFTER CLASS)
Banded Pull-through: 3 x 25. Rest 60s.