Announcements
- Apparel Pre-Order running through THIS FRIDAY CLICK HERE to order
- Diastasis Workshop @ MG March 16 at 12pm CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.
– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.
B) Warm Up (3:00 – 15:00)
Grab barbells and a light band + complete:
8 Sumo Deadlifts
8 Front Squats
10 X-Band Walks Left/Right
6 Sumo Deadlifts
6 Thrusters
10 Glute Bridges
*Add light weight
4 Sumo Deadlifts
4 Thrusters
10 Birddogs
Then,
Review Sumo Deadlift against a band.
+
Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS
C) Strength (15:00 – 35:00)
1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.
1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.
D) Metcon (35:00 – 60:00)
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)
L2: (14, 10)
L1: (100 Wallballs)
11:00 Cap