A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we will be doing some upper body and core work. You will establish a max effort set for each of the following: chin ups (supinated grip), pushups, and an L-sit or hollow hold (for time). Rx+ option is HSPU. Beginners can complete chin ups with band.
– Metcon: Aim for 75-80% effort for all rounds. There should be enough rest after each interval to sustain consistent efforts across all 5 rounds.
B) WARM UP (3:00 – 15:00)
TABATA (8 rounds total)
Round 1: High knees
Round 2: Air Squats
Round 3: Single Unders
Round 4: Mountain Climbers
Round 5: High knees
Round 6: Air Squats
Round 7: Single Unders
Round 8: Mountain Climbers
Then,
7 Minutes to review
Hang Power Cleans
C) STRENGTH (15:00 – 30:00)
– Beginner: Either Band Assisted or Ring Rows
2) Max Strict Push-ups x 1 set
Rx+:(HSPU)
– Beginner: Box Push-ups
– Beginner: Hollow Hold
D) METCON (30:00 – 55:00)
Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
10 Hang Power Cleans (135, 95)
5 Strict Pull-ups
50 Double Unders
L3: (115, 75)
L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)
L1: (65, 45) (10 Ring rows per round) (50 Singles)
Score today = slowest split
E) EXTRA CREDIT (55:00 – 60:00)
*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + 0 second pause at start)
*These sets should suck =)
Recommended Stretches: