Wednesday – November 29, 2017 – 171129
Context: Competition   – Hero workout! Go hard and get your best score
Dynamic Warm Up Option: 100m run with medball sharing with partner or 2 min jump rope. Then 2 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank.
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: Del
For time
25 Burpees
400 m Run w/medicine ball (Health: 10lb, Athletic*: 14lb, Performance: 20lb) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds
25 Pull-Up w/weighted w/medicine ball (same)
400 m Run with medicine ball (same)
25 Kipping Handstand Push-Ups
400 m Run with medicine ball (same)
25 Pull-Up (Chest To Bar)s
400 m Run with medicine ball (same)
25 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 – 28 minutes
Compare to: BTWB
Coaching Tips: Get through the burpees fast, but pace the medball runs (they will take more out of you than you realize). For the weighted pull ups, you’ll have to hold the ball between your legs. Make sure you practice your kipping handstand push-ups before the workout starts so you have your timing down. The second round of pull ups are just chest to bar (not weighted chest to bar). Sell out on the last run and burpees!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Burpees p. 415, Run p. 269, Kipping Pull-up p. 258, HSPU p. 500