11-29-2023

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 Alt. Spiderman Lunge + Twist

10 Cossack Squats

5 Russian Squats

5 No Jump Burpee

10 Box Step Up

10 Elbow Rotations

5 Empty Barbell Tempo Front Squats

Front Squat

18:00-28:30

*Do a set every 1:30

3 Tempo Front Squat @ 55% 1 RM Front Squat

3 Tempo Front Squat @ 60% 1 RM Front Squat

3 Tempo Front Squat @ 63% 1 RM Front Squat

-directly into-

1 Front Squat @ 65% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 75+% 1 RM Front Squat

*Tempo is 3 second descent, 3 second pause in the bottom.

Metcon

36:00-58:00

2 sets:

AMRAP 4 Minutes

10/8 Calorie Echo Bike (OR 12/10 Calorie Bike Erg)

8 Burpee Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)

-rest 2 minutes-

AMRAP 4 Minutes

12/10 Calorie Row

8 Dumbbell Box Step Overs (50/35) (24/20)

-rest 2 minutes-

*Work to pace each interval the same, at sustainable paces.

**Score = Total number of reps completed

TARGET SCORE

Target Rounds each set: 3+

Minimum Rounds before scaling each set: 2

STIMULUS and GOALS

How to Pace: CHALLENGE into GRIND! moderate-high intensity. Move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. We’d love you to pace each 4 minute AMRAP with near identical efforts on pacing!

How it should Feel: LACTIC ACID PARTY! Legs and lungs are going to swell like balloons. Focus on breathing and focus on getting your heart rate back down going into the next set.

Scaling

2 sets:

AMRAP 4 Minutes

8/6 Calorie Echo Bike (OR 10/8 Calorie Bike Erg)

6 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 8ft target)

-rest 2 minutes-

AMRAP 4 Minutes 10/8 Calorie Row

6 Dumbbell Box Step Overs (50/35) (24/20)

-rest 2 minutes b/t sets-

Extra Credit
Gymnastics - (OPTIONAL)

20 minute Run (Zone 2 Pace)

*Every 3 minutes starting at Minute 3, complete: 30 seconds of Free Standing Handstand Hold Practice

-Straight into-

20 minute Bike Erg @ Zone 2 Pace

*Every 3 minutes starting at Minute 3, complete: 30 seconds of Pull Over Practice (or as many smooth reps as you can)

Mini-Pump – Leg Day (OPTIONAL)

4 Rounds @ moderate weight – maintain quality RPE 7

10 Elevated Toe Double DB Romanian Deadlift

10 Front foot elevated DB Split Lunge (each side)

Deficit Sumo DB/KB Deadlift

15 Seated Dumbbell Calf Raise

Announcements

RxClothing Order Due Monday, Dec 4th. Please get your names on the sheets by then.

Ask us about Free-cember! Starting December 1st.