Friday, October 4

"Katana" Week 3: - - - - - - - - - - - - - - - - 1. Big chipper workout with a little bit of everything to begin the day 2. Working bar-facing burpees on the minute in preparation for the Open MOBILITY - athlete can complete before class Couch Stretch: 2 Minutes Each Side - Medball Thoracic Opener: 2 Minutes - Pike Stretch: 2 Minutes - ACTIVATION 2 x 30 Seconds Each, :10 seconds transition: Single Unders Superman Rocks Russian Baby Makers Hollow Rocks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

BFF (AMRAP - Rounds and Reps)

AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row 30 Alternating Dumbbell Power Snatches (50/35) 20 Toes to Bar 10 Bar Muscle-ups This big, long chipper workout includes a little bit of everything In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh The goal is today is to finish the first round and then see how far we can get into the second round Complete all reps at one station before moving onto the next SUBSTITUTIONS Double Unders Reduce Reps 2 Minutes of Practice 200 Single Unders Toes to Bar Reduce Reps Toes as High as Possible Knees to Elbow / Chest / Waist Bar Muscle-ups Reduce Reps Jumping Bar Muscle-ups (Off Box) Banded Bar Muscle-ups Pullup

Metcon (AMRAP - Rounds)

On the Minute x 10: 8 Barbell-Facing Burpees STIMULUS The barbell-facing burpee is the focus of today's capacity builder With this being a very common Open movement, we'll work through these reps to build capacity and confidence Complete 8 reps on the minute for 10 minutes (80 reps total) Rest whatever time remains until the next minute begins The goal is to move quickly, but to stay within 3-5 sets on each effort Record how long it takes for each round, with the final score being the slowest of the 10 rounds The standards include completely facing the bar during the burpee and a two foot take-off and landing in the jump

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