Thursday, October 10th

Context: Competition – Look up your old score before the workout

Dynamic Warm Up Option: 3 sets of 3 Inch Worms, 2 Crab Bridges, 5 Push-ups, 5 Band Pull Throughs, 100ft Suitcase or Overhead Carry. Then 3 sets of 5 with an empty bar: Good Morning, Shoulder Press, Barbell Row

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Power Clean and Jerk.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Evasion”

Cover as much distance as possible in 20 minutes:

Row or Run split as desired.

Min 1000m Row

and 800m Run required

AirBike/Ski Ergs included!

Max: 3200m on Assault AirBike (2 miles)

Scaling Guide: 3600m – 5000m

Coaching Tips: Plan on rotating between movements multiple times.  Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress.  Starting with 1000m of Rowing, then 800m of Running, then doing 800m of Rowing and 600m of Running, etc. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).

Optional ‘Cash Out’ or Hypertrophy: 20 DB Power Snatch, 10 Single Arm DB Squats, 4 minutes, OR 3 sets of 15 Single Leg DB Deadlifts in a super set with 20-30 Banded Face Pulls

Scott McIntyre