A) Whiteboard Brief (0:00 – 3:00)
– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.
– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.
B) Warm Up (3:00 – 15:00)
Coaches Choice of a Fun GAME for 6 minutes
Then,
Double Tabata (8 x 20s work/10s rest)
1a) KB March (alternate sides)
1b) Russian KBS
C) Metcon (20:00 – 50:00)
EMOM 30:
Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+: (KB Snatches in Place of KBS)
D) Extra Credit (55:00 – 60:00)
5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.
Recommended Stretching