Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 5 reps. Build in weight.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.
– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 5 reps. Build in weight.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.
B) WARM UP/MOBILITY (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,
7 Minutes of T2B Review + Back Squats Clusters in the Rack x 5 reps per set.
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,
7 Minutes of T2B Review + Back Squats Clusters in the Rack x 5 reps per set.
C) STRENGTH (15:00 – 40:00)
1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set of 2.2.2.
2) Warm-up T2B and Front Rack Lunges
1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set of 2.2.2.
2) Warm-up T2B and Front Rack Lunges
D) METCON (40:00 – 55:00)
”Abs of Steel”
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+: (135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
E) EXTRA CREDIT (55:00 – 60:00)
5 Minutes of Recovery Work ie.
Light row, jog, or bike.
”Abs of Steel”
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+: (135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
E) EXTRA CREDIT (55:00 – 60:00)
5 Minutes of Recovery Work ie.
Light row, jog, or bike.