SATURDAY, OCTOBER 12TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: Today’s work is about grinding – don’t be fooled this work is brutally hard but won’t
break you down like a traditional metcon. Challenge yourself – one athlete will complete a full set then
the next athlete will complete a full set ie. I push the sled 100 ft. then you push the sled 100 ft. (work is
NOT split.)
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– PVC
– Plyo Box
– Barbell
– Two Heavy KBs
– Sleds should be set up and ready to go
3:00 – 8:00
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
8:00 – 16:00
Review:
– Sledpushes building in weight
– Farmer Carry building in weight
– Front Rack BB Carry building in weight
– Recovery work – explain the importance
C) Conditioning (20:00 – 55:00)
With a running clock with a partner:
0:00 – 20:00 ”AMRAP”
100 Ft. Heavy Sledpush
100 Ft. Heavy Farmer Carry
100 Ft. Barbell Front Rack Carry
*You go I go i.e. one athlete pushes the sled 100 ft. then the other athlete pushes the sled 100 ft.
meaning work is NOT split.
20:00 – 30:00 ”Recovery”
Light jog, row, bike, ski erg, or Sledpull Powerwalk
*Done individually (not in teams)
*Alternate Workout if no sleds:
AMRAP 20 w. a partner:
20 Power Cleans (135, 95)
20 Front Squats (135, 95)
100 Meter Farmer Carry
*Recovery work is the same.