November 7 2018

November 7 2018

A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Today’s workout is meant to challenge you from a pacing perspective, but not from a
muscular endurance perspective. The goal is to be consistent with running/bike splits. The BB Front
Rack Step-ups/Slam Balls should be completed on UB.

B) WARM UP (3:00 – 15:00)
Coaches Choice of fun game for 7 Minutes. Get creative! There are many options to choose from, but the
best option may be something new that you come up with on your own; your athletes will appreciate
your effort at being creative! The objective is to get people moving but laughing/having fun.

Then,
Review BB Front Rack Step-ups
Slam Balls

C) METCON (20:00 – 55:00)
Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)

Then right into:
Every 4:00 x 4 Sets:
Bike x 18/15 Calories
15 Slam Balls (30, 20)

Then,
AMRAP 4:
KB March in Place x Max Reps
*Favor your weaker side
*1 KB in Front Rack. Alternate Sides (53, 35)
*Score = slowest split from sections 1/2.
*Athletes choice of scaling options on step-ups/Slam Balls
*Alternate Options for Bike: 21/18 Calorie Row

D) EXTRA CREDIT (55:00 – 60:00)
Global Recovery Foam Rolling