11-28-2023

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 Hanging Scap Retractions

10 Alt. Spiderman Lunge + Reach

Barbell Prep:

3-5 Reps of Each

1). High Hang Clean Pull

2). High Hang High Pull

3). High Hang Muscle Clean

4). Elbow Rotations

5). Front Squat

6). Strict Press

7). Push Press

8). Split Jerk

Hang Clean + Split Jerk

18:00-24:00

*Do a set every 1 minute and 30 seconds.

2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk

2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk

1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

*Hang is from above the knee.

Metcon

34:00-59:00

4 Sets (1 set every 2:30)

16 Shuttle Runs (25ft = 1 rep)

16 Med Ball Sit Ups OR 20 GHD Sit Ups

-Rest 5 minutes-

4 Sets (1 set every 2:30)

20/16 Calorie Row(OR Ski)

4 Rope Climbs (OR 6 Ring Muscle Up)

TARGET SCORE

Target Time each set: sub 2 minutes Time Cap each set: 2 minutes 15 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE! Pacing should be aggressive while aiming for at least 30 seconds or more rest. Move fast and be smooth on transitions.

How it should Feel: GASSY! Sets are short, and the rest are even shorter. Stay upright during rest and focus on controlling your heart rate.

Scaling

4 Sets (1 set every 2:30)

12 Shuttle Runs (25ft = 1 rep)

12 Med Ball Sit Ups OR 14 GHD Sit Ups

-Rest 5 minutes-

4 Sets (1 set every 2:30)

15/12 Calorie Row (OR Ski)

2 Rope Climbs

Extra Credit
Gymnastics - Cycle TTB/WW [week 1]

Today is an Endurance Workout to build capacity over time.

8 Minutes on the Minute [EMOM]

Odd minute: 30 seconds of Handstand Shoulder Taps

Even minute: 2 Wall Walks

RX+ freestanding shoulder taps

Mini-Pump –Upper Body Posterior (OPTIONAL)

4 Rounds - @ moderate weight – maintain quality RPE 7

10 Barbell Deadlift

10 Strict Pullups

10 Meadows Row

12 Seated Tricep DB French Press

-Rest 3 min b/t rounds-

Announcements

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