2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around
60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only
to switch arms), 100 ft.
– Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around
60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only
to switch arms), 100 ft.
B) Warm Up (3:00 – 15:00)
12 min Dynamic Warm-up including:
World’s Greatest Stretch x 10s each pose
Then,
3 Rounds
10 Scapular Push-Ups
10 Single Arm Russian KBS (5ea)
10 Single Arm Push Press w/ KB (5ea)
10 Goblet Squat
*End with 3 sets of get-up sprints. Have athletes lay on their backs (3 at a time) and on your clap they’ll
get to their feet and sprint starting off at 50% intensity and increasing on each set.
*End with 3 sets of get-up sprints. Have athletes lay on their backs (3 at a time) and on your clap they’ll
get to their feet and sprint starting off at 50% intensity and increasing on each set.
C) Skill (15:00 – 30:00)
Handstand Walk Progressions x 10 Minutes.
*Coaches choose your favorite progressions. Here are some suggestions.
D) Metcon (35:00 – 55:00)
AMRAP 20:
50 Ft. Single Arm OH KB Carry Right
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, Jog for cals/meters
*Score = Rounds + Calories
E) Extra Credit (55:00 – 60:00)
Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.