A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: For today’s 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top building to a 3RM over the course of 5-6 sets.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.
– Strength: For today’s 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top building to a 3RM over the course of 5-6 sets.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.
B) WARM UP/MOBILITY (3:00 – 15:00)
Grab a medium band
then,
20 Walking Lunges (BW) (total)
20 Banded Goodmornings (squeeze glutes)
20 Scorpions (total)
20 X-Band Walks (10 left + 10 right)
20 Glute Bridges (Bodyweight)
20 Air Squats
Then,
Grab a barbell and set-up in a rack
3 Sets of 3 of Practicing 1 1/4 Front Squat.
Grab a medium band
then,
20 Walking Lunges (BW) (total)
20 Banded Goodmornings (squeeze glutes)
20 Scorpions (total)
20 X-Band Walks (10 left + 10 right)
20 Glute Bridges (Bodyweight)
20 Air Squats
Then,
Grab a barbell and set-up in a rack
3 Sets of 3 of Practicing 1 1/4 Front Squat.
C) STRENGTH (15:00 – 40:00)
1) 1 1/4 Front Squat: 3RM. Rest 2:00
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.
2) Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.
1) 1 1/4 Front Squat: 3RM. Rest 2:00
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.
2) Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.
D) METCON RETEST(40:00 – 55:00)
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
E) EXTRA CREDIT (55:00 – 60:00)
Banded Pull-Throughs: 4 x 15. Rest 60s.
Banded Pull-Throughs: 4 x 15. Rest 60s.