A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 2RM Front Box Squat over the course of 6-7 sets. If you’ve done this before use the same exact box height and try to beat your previous record by 5#s. You’ll need this number for Thursday.
– Metcon: Deadlifts should be challenging, but capable of being done touch n go in sets of 5. Have a goal in mind in terms of your splits for each round and try to hang on to that as long as possible.
B) Warm Up/Mobility (3:00 – 15:00)
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,
Get-up sprints
Have your athletes lie on their backs facing away. On your clap, they will get to their feet and jog past you (25 ft. away)
*Perform 3-4 sets of this with 2-3 people per group. Your athletes should walk back after each set. Each set your athletes will sprint a little harder. This is a CNS warm-up drill.
C) Strength (15:00 – 45:00)
– Use a 13-15” Box.
– Beginner: 5 x 5, adding weight if form permits.
2) Touch n Go Deadlift: 3 x 3. Rest 60s.
– work up to Metcon weight.
D) Metcon (45:00 – 55:00)
”Chuck Taylors”
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
E) Hamstrings (55:00 – 60:00)
Double Leg Banded Leg Curls: 3 x 30-50.
Rest 30s.