Saturday, November 30

November 28, 2019

 

Two parts today:
1. Barbell Cycling
2. Conditioning*

*Team of 3 variation for our conditioning is preferred, with the individual option being programmed as well.

Activation

2 Rounds
200 Meter Run or Row
15 Light Kettlebell Swings
10 Lateral Box Step-ups (Each Side)
5 Inchworms

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

 

Metcon (Weight)

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks

*Start at 55% of Estimated 1RM Push Press and Build

In this 10-minute EMOM, you'll alternate between jump rope and barbell
Choose a double under variation or rep scheme that allows you to complete the work in 45 seconds or less
On the barbell, start at 55% of your estimated 1RM Push Press and build in weight over the 5 sets
These 6 barbell reps start from the rack and are meant to be completed unbroken every round

 

Iron Lotus (Team Version) (Time)

Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wall Ball Run (20/14)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wall Ball Run (20/14)

There are 5 total movements to work through in this big, team chipper workout
One athlete moves at a time except on the runs, where teammates will run together for all 800 meters
These teams of 3 will attempt to complete the work under the 30 minute time cap
It is ok to have multiple barbells/bags if teammates are using different weights
Teams of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Carlorie Row)
If unable to complete the work under the cap, put 30:00 as the score and record total work in the notes

 

Iron Lotus (Individual Version) (Time)

For Time (30 Minute Cap):
400 Meter Run
400 Meter Wall Ball Run (20/14)
40/30 Calorie Row
30 Box Jump Overs (24/20)
30 Overhead Squats (95/65)
30 Hang Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Box Jump Overs (24/20)
40/30 Calorie Row
400 Meter Wall Ball Run (20/14)
400 Meter Run

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