TUESDAY, OCTOBER 8TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: The focus today is on specific strength for the upper-body with the rope climb and the ring
dip done as a superset. All sets should be challenging.
– Conditioning: Benchmark workout that is about pacing and leaving a little in the tank for the last set of
Burpee Box Jumps. S20H should be capable of being done in 7-10 reps. Effort around 80%.
B) Warm Up (3:00 – 15:00)
Equipment Needed for this Warm-up:
– Barbell
– Plyo Box
3:00 – 10:00
Dynamic Warm-up consists of:
Knee hug + lunge + toe point + thoracic rotation
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
10:00 – 25:00
Review + Warm-up:
– Rope Climbs
– Ring Dips
– S20H
– Burpee Box Jumps
C) Strength (25:00 – 45:00)
1a) Rope Climb: 1/4 x 2-3. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
– More on Rope Climb Scaling
1b) Strict Dips: 1/4 x 10-12. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
2) Ensure all scaling is correct for ”Nutshell”
D) Conditioning (45:00 – 60:00)
”Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
12:00 Time Cap
E) Extra Credit (After Class)
AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)