04-15-2024

Warm Up
Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms + Push Up
5 Tempo Ring Rows
10 Alt. Spiderman Lunge
10 Cossack Squats
5 Empty Barbell Tempo Squats
Front Squat
18:00-28:00
 
*Do a set every 2 minutes 30 seconds.
 
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%
8 Tempo Front Squat @65-72.5%

*12 Banded Clam Shell (each side) after each set.

**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
 
Metcon
38:00-59:00

2 sets 
4 Rounds of Strict Cindy
30/24 Calorie Echo Bike
-rest 5 minutes b/t sets-

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
 
 
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY! 
We have a solid gymnastic piece to start into a nasty, moderate-calorie bike. We have to go through this 2 times, so don’t get any wild ideas of selling out. 5 minutes is a long rest, but we want to be a little conservative off the start to prepare for body fatigue down the back stretch.
How it should Feel: CARDIO with a bit of MUSCULAR ENDURANCE! We know what “Cindy” does to our body, paired with a bike, it’s match made in heaven for a long day at the office.
Scaled Metcon
The SCALING aim is to keep intensity and stay moving!
 
2 sets
4 Rounds of Strict Cindy
25/20 Calorie Echo Bike
-rest 5 minutes b/t sets-
*Strict Scaled Cindy:
3 Strict Pull Ups
6 Push Ups
9 Air Squats
 
OR
 
2 sets
4 Rounds of Cindy
20/15 Calorie Echo Bike
-rest 5 minutes b/t sets-

*Strict Scaled Cindy:
 10 Banded Pull Ups
6 Push Ups
9 Air Squats
Extra Credit
Gymnastics - Weighted Pulling/Dips Week 4
2 Rounds:
set 1: 8 reps @20% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --

set 2: 6 reps @40% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --

set 3: 4 reps @50% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --

**SCORE = Top LOAD of set 3
Mini Pump
4 sets:

5 Lat Pulldowns
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip

-rest 2:00-2:30 between sets-
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