Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set.
– Metcon: Today’s work is about sustainability. Like many of our longer/mixed modal EMOMs the listed work should easily done in the 60s interval and allow you time to transition and catch your breath.
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic Warm-up done where you circle your athletes up. Complete in place 5-7 Bodyweight movements of the coaches choices done with 10 reps each movement.
Then grab a barbell and a band and complete:
3 Rounds of:
2 Push Press
2 Push Jerks
2 Split Jerk
25 Banded Pulldowns
*Add light each + repeat adding weight each set. These can be done from the rack with a partner.
C) Strength (15:00 – 35:00)
1) Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.
2) Metcon Set-up: Take 10 mins and have athletes set-up all their stations + go through 5-10 reps of each.
D) Metcon (35:00 – 55:00)
EMOM 20:
Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk
Minute 2: 10/6 Strict Wide Grip Pull-ups
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 10 KBS (53, 35) + 30 Double Unders
Minute 5: 60s Single Unders
Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)
L3: (6/3 Strict Pull-ups)
L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)
L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)
E) Extra Credit (55:00 – 60:00)
Accumulate:
200 Banded Pull-aparts (40-50 per set) 100 KB Side Bends (50 each)