Announcements
A) Whiteboard Brief (0:00 – 3:00)
– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note.
– Metcon: Today’s Metcon is about managing 400m efforts while sustaining a challenging 80% pace for
all sets. The Wall Climb/Inverted Row work should be quick so we want to be able to get in from our run as
fast as possible to maximize our time to complete wall climb/inverted row work.
– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note.
– Metcon: Today’s Metcon is about managing 400m efforts while sustaining a challenging 80% pace for
all sets. The Wall Climb/Inverted Row work should be quick so we want to be able to get in from our run as
fast as possible to maximize our time to complete wall climb/inverted row work.
B) Warm Up (3:00 – 15:00)
PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: World’s Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review
– Push Press
– Wall Climb
– Inverted Row
C) Strength (15:00 – 35:00)
Push Press: Build to a 3RM. Rest 2:00
– 5-6 sets to build to a 3RM.
– Reset on each rep
– Rx+ Touch n Go
*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of
banded facepull-aparts between sets.
Rx+: (25ft Handstand Walk) (3/2 Bar Muscle Ups) (20/18 Cal Assault Bike)
L3: (1 Wall Climb)
L2: (Half of Wall Climb)
L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)
*Inverted Rows Scaling: adjust feet as needed
*Alternate Option
400M Run = 400m Row or 90s Bike
Recommended Stretching