Wednesday, September 25th

Context: Practice

Dynamic Warm Up Option: 200m Run with Medball or 2 min Jump Rope, then 3 rounds of 8 Squat Jumps, 5 Band Pull Aparts, 5 Deadbug Extensions (each side), 5 Spiderman Lunges (each side). Then 5,4,3,2,1 of each with an empty bar: Deadlift, Hang Power Snatch, Back Squat

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working on kipping drills focusing on Pull-ups and Bar Muscle-ups.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Load the Flintlocks and Board”

For time (with a “Game Changer”):

1500m Row

1 min Rest

Then 5 rounds:

7 Hang Power Snatch (Health: 35lb KB Swing/ Athletic*: 65lb/ Performance: 95lb) or 10 American KB Swings (26lb, 53lb*, 70lb)

5 Pistols per leg (alternate as desired)

40 Single Unders

GAME CHANGER: If you finish in under 15 minutes, get back on the rower and Row from minute 15 - 17 for max calories. Subtract 1 second for each cal rowed and log this time.  Note original time and calories rowed into notes.

*Women’s “Performance” weights and reps (Rx)      

Scaling Guide: 12- 18 minutes (not including Game Changer).

Coaching Tips: Push the pace on the Row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn't be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the Pistols to sitting down on a low box and standing on one leg if you can't do Pistols. Single Unders are considered 'Rx' for this workout.

Optional ‘Cash Out’ or Hypertrophy: 10 DB Thrusters, 20 Cal Row, 3 rounds, OR 3 sets of 15 DB Press in a super set with 15-20 Loaded Hip Extensions

Scott McIntyre