TOPIC: MACROS and Guest Speaker Jennifer Strong from Fed Up Kitchen. Bring your family and friends.
Today we get in our conditioning and see what our strength and focus is like after we meet the ends of our capacity. Training for the untrainable is the aim behind our training methodology. Periodically this means we find the most value in testing our real strength capacity after we’ve reached the peak of our personal stamina capacity. Go fast and take chances on the conditioning and then let’s see what we can establish on the clean!
400m Run
________
10 Walking lunge
10 Scorpion
10 Leg swing Front to back (right and left) (https://www.youtube.com/shorts/edSH17jyU4I)
10 leg Swing lateral (right nad left) (https://www.youtube.com/shorts/-666xc6HCD0)
:30 Banded Tricep/ Lat stretch (each arm) (https://www.youtube.com/watch?v=ZhbmKqilj5o)
2 rounds for quality
________
1 Clean grip deadlift
1 Clean pull
1 Power Clean
1 Front Squat
1 Squat Clean
3 rounds with empty barbell
Spend 10 minutes refining the details of the clean. Allow the proper time for the class to build to their opening weight at the end of the metcon.
RX Conditioning:
10 minute AMRAP
10 Shuttle run (25ft. Out and back)
20/15 Cal Bike
10:00-15:00
Establish the heaviest hang squat clean possible.
Intermediate:
10 minute AMRAP
8 Shuttle run (25ft. Out and back)
15/10 Cal Bike
10:00-15:00
Establish the heaviest hang squat clean possible.
Baseline:
10 minute AMRAP
5 Shuttle run (25ft. Out and back)
10/7 Cal Bike
10:00-15:00
Establish the heaviest hang squat clean possible.
Glute Bridge hold (https://www.youtube.com/watch?v=pYFlKePeJ-A)
3x :30 *keep hips fully extended as high as possible.
Lateral Bridge twist (https://www.youtube.com/shorts/xHqlmjtZpco)
3×12 each side (use light DB if possible)
1 rep = out and back shuttle run
1 rep = cal bike
1 rep = Each pound on hang squat clean