Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity.
– Metcon: Benchmark workout that will challenge you to complete the work under the. This cap is doable though, but cleans must be light and you cannot rest more than planned.
– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity.
– Metcon: Benchmark workout that will challenge you to complete the work under the. This cap is doable though, but cleans must be light and you cannot rest more than planned.
B) WARM UP/MOBILITY (3:00 – 15:00)
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats (bar on back)
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats (bar on back)
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.
C) STRENGTH (15:00 – 40:00)
1) EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM.
2) Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.
1) EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM.
2) Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.
D) METCON (40:00 – 55:00)
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
E) EXTRA CREDIT (55:00 – 60:00)
Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
E) EXTRA CREDIT (55:00 – 60:00)
Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.