Wednesday, October 16

October 16, 2019

 

"Katana" Week 5:
- - - - - - - - - - - - - - - -
This is our Week 2 "Wednesday Primer".

Focus today is on gymnastics.

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

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

 

Metcon (Calories)

3 Rounds (18:00 total):

AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
... Rest 1:00

In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24"/20")
Max Calorie Row
... Rest 1:00

There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.
We're alternating intervals, where movements change - CTB + Bike in the first interval, and BJO + Row in the second.
Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 CTB Pull-Ups, and they spend the remainder of the 2 minutes on the bike (let's say thats 1 minute of work or so). There is a single minute of rest after each interval.
Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let's move at 85% on the bike and row. Not max effort - but working for the remaining duration.
Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.
This is not for a competative score, but let's track all six sets of calories.

SUBSTITUTIONS
Assault Bike or
Row on both intervals
150m Run

Strict HSPU
Double dumbbell strict press

Metcon (AMRAP - Rounds)

Alternating EMOM x 10:
Minute 1 - 15 Sit-Ups
Minute 2 - Handstand Walk Practice

Purely a chance to get on our hands for practice.

Rx+ GHD

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