Friday, September 27

"Katana" Week 2:
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Friday's will continue to focus on our conditioning as we lead into the Open. Our day starts with "Gut Feeling", and is our main effort for the day. We'll finish with a three rounds Capacity Builder.

MOBILITY - Athletes can complete before class
Kneeling Split: 2 Minutes Each Side - http://youtu.be/0yxwdjCtM1Y
Child's Pose on Box: 2 Minutes - http://youtu.be/8MBTirDrBGA
Lacrosse Ball Hamstring Smash: 2 Minutes Each Side - http://youtu.be/ybyiNvby2v8

Activation
2 Sets:
40 Single Unders
30 Second Wall Sit
20 AbMat Sit-ups
10 Glute Bridges

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Gut Feeling (AMRAP - Rounds and Reps)

AMRAP 16:
12 Hang Power Cleans (135/95)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (135/95)
12 Bar Muscle Ups

Rx+ 155/105, Bar Muscle Ups

In this AMRAP 16 workout, we're looking to complete 3+ rounds, or a round at least every ~5:20
Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout
Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout
There is no need to stand to full extension on the burpee box jump overs

SUBSTITUTIONS for Bar Muscle-ups
Chest to Bar Pullups
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups

Metcon (3 Rounds for time)

3 Sets for Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets

Enter 3 separate scores across these three rounds, with the score being the slowest round
With 2 minutes of rest between each set, we're looking to challenge ourselves by going big sets on the deadlifts and toes to bar
Choose weights/variations on each that you can complete 20+ reps unbroken when fresh
Within the workout, looking to complete these with 1 break max

SUBSTITUTIONS
Toes to Bar
Reduce Reps to Something You Can Get in 2 Sets
Reduce Range of Motion
Assault Bike
Equal Calorie Row, Echo Bike