2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on
the box and have spotters in place.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which
means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest
between sections to recover as this is a high-threshold workout.
– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on
the box and have spotters in place.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which
means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest
between sections to recover as this is a high-threshold workout.
B) Warm Up (3:00 – 15:00)
5 min – Dynamic Warm-up Consisting of:
World’s Greatest Stretch x 20s each pose
High Knees/Butt Kickers
Side Shuffle with Arm Swing
Air Squat then side lunge
Inch Worms then Bear Crawl
Then,
2 sets of ”glute work”
10 Banded Good Mornings
10 Bird Dogs (5 each)
10 Glute Bridges
5 min – Dynamic Warm-up Consisting of:
World’s Greatest Stretch x 20s each pose
High Knees/Butt Kickers
Side Shuffle with Arm Swing
Air Squat then side lunge
Inch Worms then Bear Crawl
Then,
2 sets of ”glute work”
10 Banded Good Mornings
10 Bird Dogs (5 each)
10 Glute Bridges
C) Strength (15:00 – 35:00)
1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
– Beginner: 5 x 5, adding weight if form permits (or a higher height box).
1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
– Beginner: 5 x 5, adding weight if form permits (or a higher height box).
2) Metcon Prep: Power Clean + Front Squat: Build to Metcon weight in 3 sets. Rest 60s.
D) Retest Metcon (35:00 – 55:00)
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees
L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*Score = splits for each section. 8 Minute Cap for each section.
E) Extra Credit (55:00 – 60:00)
Single Leg Glute Bridge on Bench: 4 x 10 each. Rest 30s.
*With miniband if possible