May 7, 2024

Wednesday L2

Warm-Up:

3 Rounds:

10 Single Unders

10 Double Unders

10 Single CrossOvers

5 Double Crossovers

into…

15 RDLs (45/35)

5 Zombie Squats W/ 3s Pause in hole

:30 Deadhang

15 Good Mornings

5 Front Squats

:30 Chin-up Grip Deadhang

Strength:

Conventional Deadlifts

9 x 3

New Set Every 1:15

Progressive to a moderately Heavy 3

Not looking to Max Out!!

NO Touch and go. Control the bar back down.

Accessory

4 Rounds

12 Back Rack Reverse Lunges (Total)

30 Weighted Russian Twists

Rest 1:00 Between Rounds

Progressive on the Barbell-Heavier than last week

Metcon:

5 rounds For Time:

75 Double Unders

15 Toes to Bars

10 Front Squats (185/125)

Elite: 100 DU, 20 T2B, (225/155)

Semis: RX

Quarters: (155/105)

Stimulus Check:

Looking for each round to take less than 3:30. Try to keep the toes to bar to 2 sets and break up the front squats early. 1 Quick break is better than resting with that weight on you.

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

Accessories:

Yoke Carry

4 x 50m

Rest 2:00 Between

Progressive to heavy but unbroken heavier than last week!

Sled Push

4 x 50m

Rest 2:00 Between

Progressive to as heavy as you can while keeping the 50m within :40. not as fast as last week, go heavier!

Banded Pallof Press

3 x 10/10

S.s)

Kettlebell Suitcase Carry

3 x 100’/100′

No rest Between Rounds

Banded Prone Hamstring Curls

150 reps for time (Red)

Extra Conditioning:

3 Minutes

Max Calorie Bike

Immediately into…

5 Minutes

Every Minute On the Minute

10 Burpee Box Jump Overs (24/20)

Immediately into…

3 Minutes

Max Calorie Echo Bike

Score: Total Bike Calories