General Warm Up (6-12)
1:00 Shuttle run
1:00 3 inch worm + 6 spiderman
1:00 5 hip down push up + 5 scorpion
2 Rounds
Specific Warm Up (12-28)
3 Push up
4 Push up + lunge up (2 each leg)
4 Burpee with jump feet to hands
4 Bar facing Burpee
5 Empty barbell snatch grip deadlift
5 Muscle snatch
5 Hang power snatch above knee
5 Power snatch below knee
5 Fast touch and go muscle snatch below knee
*add load for workout
5 Muscle snatch touch and go with workout weight
3×2 Power snatch building to starting weight for EMOM
(30-38)
Every minute on the minute x 8
Execute 2 power snatches (singles)
*Today the goal isn’t to start heavy and stay heavy, it is to simply build as you go in order to see what we can hit and to prime your body for the weight to be extremely light for the workout.
RXConditioning: (40-52)
9-15-21-27
Bar facing burpee
Ground to overhead (75/55lb.)
For time.
Goal: Sub 7:30 (Can someone go sub 6?)
Cap: 12:00
Intermediate: 65/45lb.
Baseline: 35/15lb., 9-15-21 rep scheme
(53-60)
:30 pec stretch each side (rig or wall)
:30 seated spinal twist each side
1:00 pigeon each side
2:00 Row or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Row or Bike
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
(0-5)
Today we chase intensity head long. This workout decreases psychological demand in the form of skills and simply demands fortitude and intensity. When considering performance, the most time loss can happen on burpees and this is also where you can create separation between you and frien-emies within the gym. Even for the non competitor type, don’t fret, it just so happens that in order to look good naked and be physically fit in life you also must chase intensity head long as we know…intensity is the independent variable most commonly associated with maximizing the rate of return on any favorable adaptation. In short, go fast–it gives you what you want.