SATURDAY, NOVEMBER 23RD

A) NOTES ABOUT TODAY’S TRAINING

What the client needs to know:
– Metcon:
 How today’s workouts works one athlete completes a FULL 60 seconds while your partner rests then moving to the next 60s station. After the 60s rest partners will switch the order so BOTH of you go through each movement an even amount of times. Score = total reps per team. Loading should be LIGHT.
What the coach needs to know:
– Conditioning: Aerobic Power – Goal: Keep rounds sustainable in terms of your rep counts for each movement. People often make the mistake of not going light enough this workout. Effort should be around 80%. Similar workout in feel to FGB that we did last month. Aerobic power is the ability of the muscles to use oxygen received from the heart and lungs to produce energy. As we build our clients’ VO2 max sustaining higher levels of aerobic power without going anaerobic across longer conditioning pieces will be possible, but the crux of this work is having an efficient aerobic system in place which we use lower-effort measures like Cardiac Output to effective develop the vascular network.

B) WARM UP (3:00 – 20:00)

Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then Reminder of time you’ll review Handstand Push-ups.
Then,
Review + warm-up:
– SDHP
– Wall balls
– Sit-ups
– Power Snatch
– Double Unders

C) CONDITIONING (25:00-50:00)

4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest

*One athlete completes a FULL 60 seconds while their partner rests then moving to the next 60s station. After the 60s rest partners will switch order so BOTH athletes go through each movement an even amount of times. Score = total reps per team.

L2: (65, 45) (Double Under Attempts)
L1: (55, 35) (Single unders)

D) EXTRA CREDIT (50:00 – 60:00)

10 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.