SATURDAY, JANUARY 4TH

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Metcon: Work with someone new today and come up with a plan how to break your sets. Goal today – have fun and crush life!
What the coach needs to know:
– Metcon: – Goal: moderate to a high level of output throughout breaking work as people see fit. Because people are working with a partner they’ll have built-in rest, but loading should be LIGHT for this particular workout so people can perform bigger sets ~7-10 reps per set. People can split this workout however they choose with one person working at a time.

B) WARM-UP (3:00 – 20:00)

300 Meter Jog
Then,
2 Rounds of:
5 Sumo Deadlifts
5 Sumo Deadlift high pull
5 hang muscle snatch
5 Tempo OHS (3131)
10 Scapular Pull-ups – wide grip
*Bar down; switch partners.
*Add weight for a second round
*Give athletes a few minutes to warm up and strategize. If you have the time it wouldn’t hurt to run a quick one round rehearsal with 5 reps of each movement for each partner.

C) CONDITIONING (20:00 – 60:00)

AMRAP 30 w. a partner:
50 Wall balls (20, 14)
50 Calorie Row
40 Abmat Sit-ups
40 Hollow Rocks
30 SDHP (75, 55)
30 Barbell Rows (75, 55)
20 Overhead Squats (75, 55)
20 Thrusters (75, 55)
10 Box Jump Overs (24, 20)
10 Burpee Box Jumps (24, 20)
*One person works at a time. Split as desired.

Rx+:(30, 20) (GHD Sit-ups) (95, 65) (10 Ring Muscle-ups in place of 10 Box Jump Overs)
L2: (14, 10) (65, 45) (20, 15)
L1: (10, 8) (55, 35) (20, 15 – step-ups)

D) EXTRA CREDIT (AFTER CLASS)

10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.
Rx+ – 20 Minutes of Zone 1 Cyclical Work