Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll perform the banded deadlift for speed work which is the opposite of what we did Monday. All reps should be fast/aggressive. Focus on being aggressive through full ROM.
– Metcon: This is a benchmark workout with global movements so managing sets early are important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.
– Strength: Today we’ll perform the banded deadlift for speed work which is the opposite of what we did Monday. All reps should be fast/aggressive. Focus on being aggressive through full ROM.
– Metcon: This is a benchmark workout with global movements so managing sets early are important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.
B) WARM UP/MOBILITY (3:00 – 15:00)
60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon)
Then,
8 Minutes of:
10 Reverse Lunges in place (5 each)
8 Birddogs (4 each)
6 RDLs with an empty bar
4 Squat Cleans w. empty bar
Rest as needed.
Then,
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon)
Then,
8 Minutes of:
10 Reverse Lunges in place (5 each)
8 Birddogs (4 each)
6 RDLs with an empty bar
4 Squat Cleans w. empty bar
Rest as needed.
Then,
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
C) STRENGTH (15:00 – 40:00)
1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.
2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.
1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.
2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.
D) METCON (40:00 – 55:00)
”Adrenaline” RETEST
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats
”Adrenaline” RETEST
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats