Monday, November 4

Three parts to our Monday. 1. Front Squats, building in three waves. 2. Intervals *Extra 3. Odd-Object Conditioning ACTIVATION EMOM 8: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 2 Walkouts 2 Super Slow Wall Squats 2 Rounds: :15s Jump Rope (singles or doubles) :30s Warrior Squat :15s Alternating DB Strict Press (both bells in front rack, light loads, alternating presses) :30s Russian Baby Makers 2 Rounds: Steadily start to climb in intensity: 5 Light Dummbell Thrusters 5 TTB :15 Jump Rope (singles of doubles) Rest as needed between. As we move, we can start to slowly start to build in dumbbell thruster loading. This is a prime opportunity to dial in our technique and positioning here before the weights become too heavy to focus on so.

Front Squat (3-1-3-1-3-1)

6 Sets, resting as needed between (~2:00): Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86% Set #5 - 3 Reps @ 80% Set #6 - 1 Rep @ 89% All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack.

Open Concept (AMRAP - Reps)

AMRAP 5: 70/50 Calorie Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50 Wallballs (20/14) Max Calorie Row Two scores - total wallballs from the first part, and total calorie row from the second.Two intervals dialing intensity in to these two movements - rowing and wallballs. Aim is to clear the row in the area of 4:00. If we reach the 4:00 mark in the first part and are still rowing, let's time cap ourselves there and transition to the wallball. Get outside the comfort zone with big sets here on both parts on the wallball. Two scores to enter, and the system will add them together for our score.


Metcon (3 Rounds for time)

3 Rounds, resting 1:00 between: 24/18 Calorie Bike 12 Front Squats (155/105) 8 Single Arm Dumbbell Hang Clean and Jerks (70/50) 3 Rounds with a 1:00 mandatory rest between. Record all three rounds, with our "score" being our slowest of the three. It is a shorter rest, but allows us to push our intensity just that little bit more. Alternate each rep on the dumbbell hang clean and jerks. Weights are to be on the slightly heavier side, but we are confident unbroken on all throughout the rounds. If we modify loads, let's choose a front squat weight that we could cycle for 15+ reps unbroken when fresh, and a dumbbell we could cycle for 10+ reps on a single side if we went for it. Heavier, but manageable.

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