04-20-2024

Warm Up
Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 PVC Pass Through
10 PVC Overhead Squat
10 PVC Squat Snatch
25 Single Unders
10 Hanging Scap Retractions
5 Chin Ups or 5 Tempo Ring Row
-then-
Warm Up to Working Weight
Metcon
35 Minute Clock
16 Sets (you go I go)
50 Double Unders
1 Rope Climbs (Or 5 Strict Pull Ups)
5 Overhead Squats (155/105)
 
in remaining time,
 Max Wallballs (30/20) or (20/14) to (11/10ft)
*200m run together after every max set (partner A does a max set then partner B does a max set) then both partners run together
--------------------------
 
RX+ 2 Rope Climbs & 7 OHS

TARGET SCORE

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

Stimulus for today's workout is a consistent, aggressive effort across all sets. Athletes will be working 1:1 with their partners. The first time for each should be moderate and feeling out the movements. For the following 7 sets, we want consistency or a slightly increased effort. The combination will be challenging for athletes as the first two movements will challenge athletes' ability to snatch and stabilize the weight overhead.

Be smooth and steady; take a deep breath when you get to the bar, and it’s go time.

SCALED METCON
Teams of 2
16 sets 
35 Double Unders
1 Rope Climb (Or 4 Strict Pull Ups)
5 Overhead Squats (115/80)
 
in remaining time, MAX REPS…
Wallballs (30/20) or (20/14) to (11/10ft)
*200m run after every max set attempt
 
OR

16 sets 
50 Single Unders
2 Zombie Rope Climbs
5 Overhead Squats (light)
 
in remaining time, MAX REPS…
Wallballs (20/14) 
*200m run after every max set attempt
Extra Credit
Mini-Pump –Core
4 rounds:

15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds
Tempo Romanian Deadlift
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%

**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
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