2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today’s T2B work is meant to be done with efficient sets whether those are big or small for you
work on perfect movement while accumulating volume.
– Metcon: This workout today will challenge you from head-to-toe. Use a weight that feels light as the
movements get progressively harder with each movement. Your score today is how many rounds are
done in 20 minutes but rest as much as you need to.
– Skill: Today’s T2B work is meant to be done with efficient sets whether those are big or small for you
work on perfect movement while accumulating volume.
– Metcon: This workout today will challenge you from head-to-toe. Use a weight that feels light as the
movements get progressively harder with each movement. Your score today is how many rounds are
done in 20 minutes but rest as much as you need to.
B) Warm Up (3:00 – 15:00)
3 min – Bike/Row/Run
then,
2 sets,
1 TGU ea.
5 SA KB Swings ea.
5 SA KB Push Press ea.
5 KB Front Squats ea.
5 KB Front Rack Rev. Lunges ea.
15 Banded Face Pulls-apart
15 Banded Pulldowns
D) Metcon (30:00 – 55:00)
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
*Full video demo here
Rx:(53, 35)
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Score = total rounds.
Coaches Notes
– Skill: Today’s T2B work should allow people that are already proficient to accumulate volume while
those that are less proficient can work on perfecting their movement. Overall, adv athletes should
accumulate 50-75 reps, intermediate 30 reps, and beginner 15-20 reps.
– Metcon: Today’s workout is not to be overlooked. Your athletes will likely need to rest between
movements for 30-40s. This work is meant to be done for quality and not rushed through. This workout
will be challenging from ALL perspectives. Folks can rest as much as they need to before
movements/rounds. Score = total rounds completed. Don’t expect more than 4 total Rounds to be
completed today. Each round will take about 4 minutes to complete. Also, it’s OKAY to use a lighter
weight for the TGU if needed. This will probably be necessary for your beginner athletes.