SATURDAY, FEBRUARY 15TH

A) NOTES ABOUT TODAY’S TRAINING

– What the client needs to know:
Today’s workout is a strategy piece – each team will need to decide how to break their sets to ensure consistent output. While it’s great to have a strategy we really want to inspire people to worry more about quality over quantity and hold each other accountable to standards. This workout is done with one person working at a time – each time can split work however they want. Score = total reps.
– What the coach needs to know:
This workout consists of 5 single element AMRAPs. This is a completely different workout in nature, but in terms of output, this one will hurt. Loading should allow for fast sets meaning people should NOT have to rest excessively. This workout gets harder as it goes so starting slow is key today.

B) WARM-UP (3:00 – 15:00)

PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking BW 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

C) CONDITIONING (20:00 – 60:00)

With a running clock with a partner:
0:00 – 15:00
5:00 AMRAP – Calorie Bike or Row
5:00 AMRAP – Wall balls (20, 14)
5:00 AMRAP – Calorie Bike OR Row

18:00 – 28:00
5:00 AMRAP – Curtis Ps (135, 95)
5:00 AMRAP –  Power Clean + S2OH (135, 95)
*One person works at a time – split however desired. Score = total reps
– Goal: Have fun and come up with strategy to keep work output consistent. Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Rx+:(Workout Ends with 5:00 AMRAP of Max Ring Muscle-ups after max PC/S2OH – 33:00 WOD)
L3: (115, 75)
L2: (14, 10) (20, 15) (95, 65)
L2: (10, 8) (75, 55)

D) EXTRA CREDIT (AFTER CLASS)

Thre Way Thoracic Spine Foam Rolling x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale