A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Shoulder press and 1-Arm DB Row superset with 45 seconds rest between sets. Shoulder press weight will increase each set performing 5 reps per set. For 1B, the 1-arm dumbbells rows, 1 weight should be used for ALL sets. Select a challenging weight. Perform 4 sets of 10 repetitions per arm with 45 seconds of rest between sets.
– Metcon: Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. The barbell weight should feel light allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.
B) WARM UP (3:00 – 15:00)
Oscillatory Foam Roll: Adductors 45 seconds/side
Oscillatory Foam Roll: Lats 45 seconds/side
Thoracic Rotations x10/side
Then,
With empty barbell
1x front rack stretch 30s
1x 30s front squat hold in bottom position
1x 30s barbell hold overhead
Then,
5x hang power clean
5x front squat
5x push press
5x thruster
5x Burpees
*Put bar in the rack and add lightweight. Get 1 DB per athlete and start performing warm-up sets of shoulder press and 1-Arm DB Rows in a superset fashion.
C) STRENGTH (15:00 – 35:00)
*1a we are building in weight each set and 1b use one challenging weight for ALL sets.
D) METCON (35:00 – 50:00)
AMRAP 15:
20 Hang Power Cleans (95, 65)
20 Ball Slams (30/20)
20 Burpees
L3: (75, 55)
L2: (65, 45)
L1: (Empty Bar) (10 reps per movement)
E) EXTRA CREDIT (50:00 – 60:00)
Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.
*Between sets complete 10 DB Hammer Curls
Recommended Stretching