Friday, September 27


"Katana" Week 2: - - - - - - - - - - - - - - - - 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


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