SATURDAY, JANUARY 11TH

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Metcon: Today’s workout is a high-threshold of anaerobic power. You’ll have enough rest to recover to sustain yourself for most of this workout, but still, be smart with your pacing knowing that you’ll have 10 total rounds to complete for each athlete.
What the coach needs to know:
– Metcon: – Goal: Maintain a high-level of effort – 85% for the entire workout. Since this Metcon is done with ONE ATHLETE completing a full round at a time, choosing the right loading is important. People should be able to complete their HPC/FS UB, but people need to be challenged by the weight they choose meaning the 14 reps should be tough. This workout then culminates with some easy recovery work – this can be done a number of ways eg. row, bike, jog, sledpull, ect – this should be conversational work.

B) WARM-UP (3:00 – 20:00)

“Musical Medballs” x 8:00
Then,
Movement Review:
Hang Power Cleans
Front Squats

C) CONDITIONING (20:00 – 60:00)

With a partner:
AMRAP 20:
Hang Power Cleans (155, 105)
Front Squats (155, 105)
150 Meter Row
*One athlete completes a full round at a time
Then,
AMRAP 10:
Snow Day Surprise

Rx+:(12/9 Calories Bike per round)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65 – Hang Muscle Cleans)

D) EXTRA CREDIT (AFTER CLASS)

– Global Foam Roll Lateral Quads x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale