02-28-2024

Warm Up

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

10 I's, T's, Y's

Barbell Prep:

3-5 Reps of Each

1). High Hang Clean Pull

2). High Hang High Clean

3). High Hang Muscle Clean

4). Strict Press

5). Push Press

6). Push Jerk

3x High Hang Power Clean, Hang Power Clean, Power Clean

Power Clean & Jerk

18:00-25:30

*Do a set every 1 minute and 30 seconds.

1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk

Metcon Warm Up

5 Inchworms + Hand Release Push Ups

:30 Handstand or Plank Hold

10 Kip Swings

10 Goblet Squat

-Then-

Build up to DB weights

Metcon

35:00-56:00

2 Rounds
50ft Handstand Walk
500m Bike Erg OR 12/10 Cal Echo Bike
3 Wall Walks
500m Bike Erg OR 12/10 Cal Echo Bike


-rest 3 minutes-


2 Rounds
4 Ring Muscle Ups
16 Dumbbell Front Squats (2x50/35)
4 Bar Muscle Ups
16 Dumbbell Step Back Lunges (2x50/35)

TARGET SCORE

* Score does not include rest time

Target Time workout 1: sub 6 minutes

Target Time workout 2: sub 8 minutes

Time Cap workout 1: 8 minutes

Time Cap workout 2: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!
A 2-part, highly skilled gymnastics paired with a leg pump. Sounds like an all-out attack on the body. Be smart, but don’t be afraid to take a chance. Use the first round to test out a pace, and in round two, just hang on and grind.

How it should Feel: GASSY!
There is nowhere for the body to hide, so put on your big boy pants and get ready for the ride of your life.

Scaled Metcon

The SCALING aim should allow for each station to stay non-stop and unbroken across.

2 Rounds
25ft Handstand Walk
400m Bike Erg OR 10/8 Cal Echo Bike
2 Wall Walks
400m Bike Erg OR 10/8 Cal Echo Bike


-rest 3 minutes-


2 Rounds
3 Ring Muscle Ups
12 Dumbbell Front Squats (2x50/35)
3 Bar Muscle Ups
12 Dumbbell Step Back Lunges (2x50/35)

OR

2 Rounds
50ft Bear Crawl (OR 15ft Handstand Walk)
400m Bike Erg OR 10/8 Cal Echo Bike
2 Wall Walk
400m Bike Erg OR 10/8 Cal Echo Bike


-rest 3 minutes-


2 Rounds
6 Burpee Pull Ups (OR 3 Ring Muscle Ups)
10 Dumbbell Front Squats (2x35/25)
6 Burpee Pull Ups (OR 3 Bar Muscle Ups)
10 Dumbbell Step Back Lunges (2x35/25)

Extra Credit
Mini-Pump –Leg Day

4 Rounds

10 Barbell Overhead Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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