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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a moderate or heavy single of the Push Jerk depending on your comfort level over the course of 8-10 sets resting 90s between sets.
– Metcon: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%.
– Strength: Build to a moderate or heavy single of the Push Jerk depending on your comfort level over the course of 8-10 sets resting 90s between sets.
– Metcon: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%.
B) WARM UP/MOBILITY (3:00 – 15:00)
With a partner and a medball complete:
400m Medball Run
Then,
30 Partner Wallballs
30 Push-ups (review scaling to box push-ups for metcon)
Review Pull-up/Scaling + perform 2 sets of 5 with scaling option or Rx.
*Leave medball out/pull-up scaling set-up and grab barbells
Then,
Review Push Jerk. Perform small sets on the coaches call.
With a partner and a medball complete:
400m Medball Run
Then,
30 Partner Wallballs
30 Push-ups (review scaling to box push-ups for metcon)
Review Pull-up/Scaling + perform 2 sets of 5 with scaling option or Rx.
*Leave medball out/pull-up scaling set-up and grab barbells
Then,
Review Push Jerk. Perform small sets on the coaches call.
C) STRENGTH (15:00 – 40:00)
1) Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets.
2) Spend 5 Making sure everyone is good to go for the Metcon.
1) Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets.
2) Spend 5 Making sure everyone is good to go for the Metcon.
D) METCON (40:00 – 55:00)
AMRAP 15:
5 Pull-ups
7 Push-ups
9 Wallballs (20, 14)
Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)
L2: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)
L1: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)
AMRAP 15:
5 Pull-ups
7 Push-ups
9 Wallballs (20, 14)
Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)
L2: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)
L1: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)