General Warm Up (5-12)
3 rounds:
6-8 Plate 3 Direction Lunge (3-4 each leg)
20 Plate Hops
:15 Single Leg Wallsit (each leg)
Specific Warm Up (12-23)
Shuttle Run:
25′ Sections
High Knee, Butt Kickers, Lateral Shuffle, Run & Back Pedal, 2 shuttle runs (down and back twice) focusing on footwork
Lunge:
10 Walking Lunge (bodyweight)
8 Walking Lunge with DB
Ring Support:
5 Tempo Pushup (:02 lower, :02 bottom each rep)
Rope Climb:
Go over footwork and locking for the j hook and spanish wrap if needed
:05 hang with each hand on top of rope
3-5 Foot clamps (focused on a strong clamp)
3 Foot clamp and stand (clamp, stand and come back down, just to work the skill)
(23-38)
Accumulate:
10-15 Rope Climb
3:00 Ring Support
*If you’re good at rope climbs, make these Legless
RXConditioning (40-55)
10 shuttle run (25ft. Out and back)
100ft. Lunge (50/35lb., single DB)
1:00 wall sit (unweighted, accumulate)
3 rounds for time.
Goal: Sub 11
Cap: 15
Intermediate: 35/20lb., 8 shuttle run, :40 wall sit
Baseline: BW lunge, 5 shuttle run, :20 wall sit
(55-60)
3×8 Turkish get up each arm
Rest as needed
(0-5)
Today we spend some time refining the skills of rope climbing. Why, you may ask? Well, you will need to climb a rope if the zombie apocalypse occurs and you need to reach a safe house. Kidding aside, it is a tremendous skill to learn and directly increases pulling stamina, grip strength and trunk conditioning (core). Then we get to a “burner”. The conditioning today will mimic a stimulus you felt earlier this week with the ergs and air squats, but this one is different. After quickly running and lunging you will be forced to sit with the discomfort of the accumulated fatigue on the wall, and not for a rest. The goal is to be able to accumulate 1:00 of a high quality wall sit with no hands on legs, shoulders back against the wall and hip crease below the top of the knee. If you need to rest, which you will, your goal is to accumulate the 1:00 prior to advancing into the next round.