Saturday, September 21

"Katana" Week 1: - - - - - - - - - - - - - - - - Two Things on the Menu for Today: 1. A handstand walk conditioning the piece which will also prepare our clean and jerk for the next piece 2. You have the option to complete "Might Ducks" as a team or an individual. This longer workout is a spin off of the Hero workout "Glen". Mobility - Athletes can complete before class Puppy Pose: 2 Minutes - Figure Four: 2 Minutes Each Side - Lats Foam Roll: 2 Minutes Each Side - Activation 1 Round: 1 Minute Machine of Choice 45 Seconds Spiderman + Reach 30 Seconds Glute Bridges 15 Seconds Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (AMRAP - Rounds)

Alternating On the Minute x 12 (6 Rounds): 1st Minute: 1 Power Clean 1 Push Jerk 1 Power Clean 1 Split Jerk 2nd Minute: 25-50' Handstand Walk We'll alternate on the minute between a clean and jerk complex and a handstand walk distance of your choice The sets on the barbell are based off your 1RM Clean and Jerk: Sets 1+2: 70% Sets 3+4: 75% Sets 5+6: 80% Complete the barbell as power clean + push jerk (drop), then power clean + split jerk The goal on the handstand walk is to work for 30-40 seconds, giving you 20-30 seconds to transition back to the barbell for the top of the next minute Substitutions Handstand Walk Reduce Distance :30 of Practice :30 of Handstand Weight Shifting :30 of Box Shoulder Taps

Mighty Ducks (Team Version) (Time)

Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (135/95) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Bar Facing Burpees 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 60 Clean and Jerks (135/95) Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time For the outside movement, the 400 meter runs, teammates will run together All athletes must return from the runs before the team can start the inside movements Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout Use on barbell unless there are athletes performing the workout with different weights If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes Substitutions Rope Climbs Reduce Reps 2:1 Seated Rope Pulls 3:1 Strict Pull-up + Knees to Elbow 5:1 Pull-ups or Ring Rows Runs 500 Meter Row 28/20 Calorie Assault or Echo Bike

Mighty Ducks (Individual) (Time)

For Time: 20 Clean and Jerks (135/95) 400 Meter Run 5 Rope Climbs 400 Meter Run 50 Bar Facing Burpees 400 Meter Run 5 Rope Climbs 400 Meter Run 20 Clean and Jerks (135/95) This is the individual version of "Mighty Ducks" Looking for a longer workout that takes around 20-25 minutes to complete Choose a barbell weight that you could cycle for 12+ unbroken clean and jerks when fresh

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