3 Rounds not for time:
10 KB Deadlifts
10 Flutter Kicks
10 Glute Bridge
4 Rounds 30 on 30 off
KB Swings – russian or american
Air Squats – or goblet
Toes to Pole
Glute Bridge –
Rotate 1 min on rower and 1 min on bike for 3 rounds.
Then foam roll glutes, quads and hamstrings.
Then bear complex intro and barbell cycling.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
7 Rounds of that.
Yes, 7 rounds.
Hands on bar the whole time. No resting bar on the ground.
Max Effort 500m Row
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
https://www.youtube.com/watch?v=5K8M5MepyFg
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
then: Heavy Sandbag Hold accumulate 3:00 (Before each hold, complete 3 Sandbag Cleans)
AMRAP 30 with a partner:
Buy in:
400 Meter Farmer Carry, AHAP.
With remaining time AMRAP:
500 Meter Row
40 Wallballs
30 T2B
20 Burpees over the rower
*One person works. Split as desired.
With one light band complete:
Max UB Reps of Banded Pull-aparts
Max UB Reps of Single Leg Banded Hamstring Curls Right
Max UB Reps of Banded Leg Curls Left
Max UB Reps of Banded Triceps Pushdowns
Goals:
Rx: (75-100 Reps without stopping)
L3: (50-75 Reps without stopping)
L2: (40-50 Reps without stopping)
L1: (30-40 Reps without stopping)
*Whatever reps remain to reach 100 total complete at the end for each. Compare to 8/11.
– Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though and should be able to move consistently splitting work with your partner as you see fit.
“Powerwalk Races”
Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
Review:
– Wall balls
– Buddy Carry
– T2B
– Burpees
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
*Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 T2B
10 Burpees
*One person works. Split as desired.
Rx+:(Burpees Over the Rower)
L2: (14, 10) (Knee Lifts)
L1: (10, 8) (Abmat Sit-ups)
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
https://www.youtube.com/watch?v=tKbR3xibeLI
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
*9:00 Time Cap
AMRAP 8:
Sledpull Rows x 100 ft.
Overhead Banded Triceps Extensions x 20
– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place.
– Metcon: This workout is intended to be fast-paced and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard.
3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
– Build to a 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
https://www.youtube.com/watch?v=tKbR3xibeLI
*These can be done on a FLAT bench if needed
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap
https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be
Carry 2 dumbbells.
Relays
1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
5 x 1.1.1 (10s) @80% of 1RM. Rest 90s.
– If possible use band resistance and perform these at 50% of 1RM.
– if possible use band resistance and perform these at 50% of 1RM.
https://www.youtube.com/watch?v=EPEb6nMEaGg
– wear a vest
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
Then when recovered,
800 Meter Sledpull, AFAP – use a moderate weight.
– Strength: Week 2 of our Submaximal effort Back Squat Work – the final sets should challenge you but there should be no breakdown in form.
– Metcon: This workout should be performed around 90% effort meaning near a “sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees.
*Grab a band and moderate KB
1 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs to Down Dog
5 + 5 Russian swings/Goblet Squats
Then, grab a barbell and complete:
2 Rounds:
8 Romanian Deadlift
8 Front squats
8 Goodmornings (wide stance)
5 Tempo back squats (3131)
1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
*Rest 3:00 between sets of 90%
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
https://www.youtube.com/watch?v=n-tYSFWwlLI
