Saturday – October 7, 2017 – 171007
Dynamic Warm Up Option: ‘Moscow’ KB Flow warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 bootstrappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob – Video Demo Here , Movement Details Here.
Skill Practice Warm Up: None (list of fun games to play here)
Super Set: None.
Metabolic Conditioning: “Fight Gone Bad”
As many reps as possible – 3 rounds
Three rounds of:
1min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
1min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)
1min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)
1min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)
1min Row (Calories)
1 minute rest in between rounds.
The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds
Compare to: Fight Gone Bad – last done June 14, 2017
Coaching Tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Wall ball p. 430, Box Jump p. 351, Press p. 199, Row p. 142