Activation
15 banded good mornings
15 banded side steps *both directions
20 walking calve raises
#
Dynamic Warm-up
20 jumping jacks
30’ft running high knees
30’ft running butt kicks
20 mountain climbers
30’ft running high knees
30’ft running butt kicks
#
Warm-up
100m run
5 ring rows + :05 sec pause on last rep
10 push-ups
15 air squats
–
100m run
4 strict pull-ups + :04 sec pause @top on last rep
8 push-ups w/downward dog
12 lunges
–
100m run
3 kipping pull-ups
6 BB OH presses w/pause @top
10 BB back squats
#
Mobility
:60 couch stretch **each
PVC Lat/OH stretch :30 stretch/:05 sec release **switch hand positioning, repeat
#
Strength
Back squat: 5 sets x5 reps @80% of 1RM
**Goal is to stand up as if it was 90%, using legs to be explosive up
(24 mins)
#
Conditioning
For Time **15 min cap
500m run **hard effort run
into,
5 Rounds
10 Pull-ups
15 S2OH @115/83
20 AbMat sit-ups
into,
500m row
–
55-59: @95/63
–
60+:
4 Rounds
100m run
10 pull-ups
15 S2OH @95/63
20 AbMat sit-ups
into,
500m row
#
BE Complete
1. Crossover Symmetry- Reverse flies &
External rotations(not exceeding a 45 degree angle out:
3 working sets x12-15 reps **increasing banded resistance
**these sets and reps should be attacked with the same efforts as you would when perform your heavy lift or WOD
2. Accumulate 3 min hollow hold AFAP **note total time(including active and rest time)
3. Single leg hamstring wall stretch :40 sec each side
4. Supinated hang :20 sec hang/:20 rest x 2-3 sets
Bs 5×5@255
Conditioning 14:43 this hurt …. be complete not done
Strength
Back squat: 5 sets x5 reps @80% of 1RM – 220#
Conditioning
For Time **15 min cap
500m run
into,
5 Rounds
10 Pull-ups
15 S2OH @115
20 AbMat sit-ups
into,
500m row
DNF – got through 5th round of S2OH, had to break up S2OH too much, everything else unbroken
Run – 1:30
Rd 1 – 2:30
Rd 2 – 2:45
Rd 3 – 2:58
Rd 4 – 3:39
Rd 5 – 1:40 (Pull ups & S2OH completed, Sit ups not done)
Row – Not done
BeComplete: Done
Hollow Hold – Total time 4:30
BS @ 280lb
Conditioning DNF 5 rounds complete. accomplished 227m on row before time cap.
Be complete: Done