Wednesday, October 16

"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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