09.04.18

Warmup

6 min AMRAP
High Knees down/back (30 ft. down/30 ft. back)
Bear Crawl down/back
Butt Kicks down/back
Gorilla Hop down/back
10 Shuttle Runs

Mobility

Tactical Frog Stretch – 1 min
Downward Dog – 1 min
Bully Stretch – 1 min/side
Super Rack Stretch with band – 1 min/side

Skill

Review of the Front Rack Reverse Lunge
– Elbows remain high in front rack position
– Standing with feet hip width apart, step back with one foot
– Be sure to keep the torso tall as the back knee touches the ground
– Drive through the heel of the front foot and the ball of the back foot to come back to standing position
Review of the single arm DB Push Press

Strength

EMOM X 14
Even – 6 Alternating Reverse Lunges (3/side)
Odd – 3 single arm DB* Push Press/side with a X131 tempo
(explode up, 1 sec pause at the top, 3 second descent, 1 second pause at the bottom)
P – Barbell Front Rack Lunge 135/95
L – Barbell Front Rack Lunge 95/65
F – Goblet Lunge with KB or DB at a moderate weight
*DB weight should be about 15-20% of bodyweight

Metcon

For time – under a 20 min cap
Run 400m
20 Toes to Bar
20 SDLHP
Run 400m
Rest 3 min and repeat
Score is total time it takes to complete 2 rounds of the work, including the rest period
P – Toes to Bar, 115/75
L- Knees to Elbow, 95/65
F- Row 300m, Hanging Knee Raises, 75/55
A note on gymnastic movement choice: Choose a version of toes to bar that has a high turnover rate for you. For instance, if you have toes to bar but “double kip” in between reps, this amount can quickly become very challenging, especially if you start off going for very big sets. Pick a version of the movement and rep scheme that best suits you to keep chipping away without large breaks! Feel free to mix and match version to keep up forward progress.
Example: I do 3 quick sets of 5 toes to bar but then I fatigue and find myself staring at the bar. I decide to switch to knees to elbow or hanging knee raises to finish out the set. When I come back to the toes to bar in the 2nd round, I start again with small manageable sets of toes to bar and finish out with hanging knee raises once I fatigue. This type of strategy allows me to work on toes to bar in a metcon but doesn’t stop me in my tracks when I reach a failing point and I can keep my heart rate high by switching to a different version mid workout.

Cashout

Not for time, complete
50 Banded Tricep Press Downs
50 Banded Face Pulls
Break up reps however you like and rest as needed
AND/OR
Apple Harvest Day 5k prep
Run 400m, rest 3-4 min then,
Run 400m