03-25-2024

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 Hanging Scap Retraction

5 Kip Swing

10 Alt. V-Ups

5 Walk Out + Push Up

10 Alt. Spiderman Lunge + Reach

5 Russian Squats

5 Empty Barbell Tempo Front Squats

Front Squat

18:00-26:00

*Do a set every 2 minutes.

8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%


**Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

Metcon

38:00-59:00

3 Rounds
27 Air Squats
21 V- UPS OR GHD Sit Ups
15 Deficit Push Ups (4/2 inches)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips (OR 5 Ring Muscle Up Complexes)

*RMU Complex = 1 Ring Muscle Up + 1 Dip

TARGET SCORE

Target Time each set: sub 7 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

How to Pace: STEADY! Stimulus is moderate, consistent pacing across the entire workout. Upper, lower, and the mid-line will be heavily challenged today through this bodyweight wrecker.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Challenge yourself to see if you can replicate or get faster on the second part.

Scaled Metcon

The SCALING aim is to stay moving and keep bigger sets.

3 Rounds
21 Air Squats
15 V Ups
9 Deficit Push Ups (4/2 inches)
-rest 3 minutes-
3 Rounds
21 Air Squats
15 Toes to bar
9 Ring Dips (OR 3 Ring Muscle Ups + 1 Dip)

OR

3 Rounds
21 Air Squats
20 Alt Leg V-Up
9 Push Ups
-rest 3 minutes-
3 Rounds
21 Air Squats
15 Hanging Knee Raises (OR 8 Toes to Bar)
9 Banded Ring Dip

Extra Credit
Gymnastics - Weighted Pulling/Dips Week 1

Today we will get our 1 rep max weighted Pull Up and then base our series off of that.
If you do NOT have a weighted Pull Up, we will base it off max Pull Up Reps

Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups

THEN:
7-10 minutes working up to a 1RM Weighted STRICT Pull Up [see athlete notes for scaling options]
*Recommended rest would be about 60 seconds between attempts.

You can use dumbbell between legs or attach weights to belt.

Mini Pump - Back and Biceps

4 Sets

10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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