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.