09-13-2024

Warm Up
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
:30 Rig Supported Bottom of Squat Hold
10 Banded Lateral Steps / Side
10 Banded Glute Bridges 
15 Banded Air Squats
5 Lateral Lunges / Side
5 Russian Squats
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Back Squat
30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.
Dickies Tripletish
5 rounds for time:
200-meter run
12 toes-to-bars
8 alternating dumbbell snatches (70/50)
 
TARGET SCORE
  • Intended Workout RPE: 8.5--9.5 - 85--95% - high to very high intensity
  • Target Time: sub 10 minutes
  • Time Cap: 13 minutes
STIMULUS and GOALS
  • How to Pace: CHALLENGE!
    Pacing must be moderately aggressive (80%+) to get faster in the final two rounds. You want to be innovative in the first three rounds and not blow up. Aim to keep them consistent until you hit the 4th, and then it’s time to start getting more aggressive on transitions and cadence.
  • How it should Feel: GASSY and GRIPPY! Toes to bar and heavy snatches will steadily eat away at your grip. During the run you have to recover your arms in order to survive.
Scaled Metcon
5 rounds for time:
200 OR 150-meter run
8 toes-to-bars OR 12 Hanging Knee Raises
8 alternating dumbbell snatches (50/35) OR (40/25)
BodyBuilding - Arms & Shoulders
4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
10 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-
Announcements