11.13.18

Warmup

Battle Rope Sprint Matrix
The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them in line and head to the back of the line. Once the 1st person in line returns to the start, the movement will change.
Alternating Waves
Double Slams
Hip Toss
Jumping Jacks
Scissor Jack Waves
Burpee Slam

Mobility

Joint Mobility X 6 min

Skill

Review of the Push-up and variations:
– Chaos Push-up (https://www.youtube.com/watch?v=FIivCrXUx94)
– Alternating Med Ball Push-up with roll (https://youtu.be/bJg6-FB2Rkk?t=46s)
Review of Pulling variations:
– Legless Rope Climb/Strict Rope Pull-ups. Focus on keeping a strong back while the rope remains close to the body
– Chin-ups

Strength

EMOM X 10
Even:
P – 30 sec AMRAP of “Chaos Push-ups”
L/F – 30 sec AMRAP of Alternating Med Ball Push-up with roll
Odd:
P – 1 Legless Rope Climb or 3-5 Strict Rope Pull-ups
L – 3-5 Chin-ups
F – 3 Assisted Chin-ups, use lightest band possible or jumping

Metcon

4 min AMRAP, rest 2 min then repeat 3 more times (4 rounds total)
10 Box Jumps
8 Hang Power Snatches
6 Wall Balls
Score counted is from lowest rounds + reps of that given AMRAP
P – 115/75, 30”/24”, 30/20
L – 95/65, 24”/20”, 20/14
F – 75/55, 20”/16”, 14/10

Cashout

Bike easy 3 min
Then foam roll quads, IT band and adductors (inner thighs)
Accumulate 2 min in Frog Stretch
And 1 min in Downward Dog