A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll be repeating strength work with the BB glute bridge that was performed two weeks ago. The work today comes with more volume and your goal is to exceed the weight you used last week for all 6 sets of 6 reps. Hold the top of each rep for 1 count.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.
B) WARM UP (3:00 – 15:00)
100 Steps with band
*alternate between laterally + forward + backward
Then,
Barbell Warm-up:
RDL x8 (3 second eccentric; 2 second pause below the knee)
Front Squat x8
Shoulder press x8
Barbell DL to shin x10
*Add Weight
Deadlift x8
*Add Weight
Deadlift x6
*Add weight
Deadlift x4
*Add weight
Deadlift x2
Then,
Review Glute Bridges
C) STRENGTH (15:00 – 35:00)
1) Barbell Glute Bridges: 6 x 6. Rest 90s.
– Use one challenging weight for all sets
– Try to exceed weight used on 3/11.
2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.
D) METCON (35:00 – 55:00)
”Timebomb”
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (225, 155)
Remaining time AMRAP: Wallballs
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed
E) EXTRA CREDIT (55:00 – 60:00)
Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.
OR Supermans 4 x 25. Rest 60s.
Recommended Stretching:
Forward Fold
Pigeon Pose