Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal.
– Metcon: We are looking for 30s of consistent work, around 75% of maximal effort today.
– Strength: Today will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal.
– Metcon: We are looking for 30s of consistent work, around 75% of maximal effort today.
B) WARM UP (3:00 – 15:00)
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
C) STRENGTH (15:00 – 30:00)
1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s.
– partner assisted or Band Assisted
1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.
1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s.
– partner assisted or Band Assisted
1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.
D) METCON (30:00 – 55:00)
5 Rounds of, 30s work/30s Rest:
1a) KBS (53, 35)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders
Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)
*Score = total reps completed
5 Rounds of, 30s work/30s Rest:
1a) KBS (53, 35)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders
Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)
*Score = total reps completed
E) RECOVERY (55:00 – 60:00)
3 Minutes Bike
400m Jog
3 Minutes Bike
400m Jog