Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– GPP: Today’s workout is both mental and GPP Based. This is a great workout so don’t understand how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you get a feel for the carries. These carries are intended to be done walking, not a fast walk or light jog. If you finish before 30 minutes denote your time. If not, denote your total distance completed in meters.
– GPP: Today’s workout is both mental and GPP Based. This is a great workout so don’t understand how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you get a feel for the carries. These carries are intended to be done walking, not a fast walk or light jog. If you finish before 30 minutes denote your time. If not, denote your total distance completed in meters.
B) WARM UP/MOBILITY (3:00 – 15:00)
Partner Up into Teams of 2 and complete perform:
2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get comfortable for back rack carry)
*Resting partner performs 15s RKC Plank
2 Power Cleans + 2 Front Squats each athlete
*Resting partner performs 10s Side Plank
2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)
*Resting partner performs 20 Shoulder Taps
Partner Up into Teams of 2 and complete perform:
2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get comfortable for back rack carry)
*Resting partner performs 15s RKC Plank
2 Power Cleans + 2 Front Squats each athlete
*Resting partner performs 10s Side Plank
2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)
*Resting partner performs 20 Shoulder Taps
D) GPP/METCON (20:00 – 60:00)
”Buddy Carry”
In teams of 2 for max distance in 30 Minutes:
Barbell Carry x Max Distance (135, 95)
*1st 800 Meters is a Front Rack Carry
*2nd 800 Meters is a Back Rack Carry
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = time or total distance in meters
*Alternate Option
Without a partner:
Max distance in 30 Minutes:
Barbell Carry x Max Distance (135, 95)
*Alternate every 200m between Front Rack Carry and Back Rack Carry
”Buddy Carry”
In teams of 2 for max distance in 30 Minutes:
Barbell Carry x Max Distance (135, 95)
*1st 800 Meters is a Front Rack Carry
*2nd 800 Meters is a Back Rack Carry
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = time or total distance in meters
*Alternate Option
Without a partner:
Max distance in 30 Minutes:
Barbell Carry x Max Distance (135, 95)
*Alternate every 200m between Front Rack Carry and Back Rack Carry