11-28-2023
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
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
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
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-
RxClothing Order Due Monday, Dec 4th. Please get your names on the sheets by then.
Ask us about Free-cember! Starting December 1st.
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.