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FRIDAY 20210219

Warm-up

200M Jog or :60 on Bike/Rower
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Banded Face Pulls (Band on Rig at Eye Height)
10 Banded Good Mornings
10 Floor Facing Snow Angels
10 Squats w/Thoracic Reach
Calf/ankle Stretch on Rig
Banded Shoulder Distraction Stretch

2 Rounds:
10 Scap Pull-ups
10 Air Squats


FITNESS 20210219

Every 2:00 for 12:00 (6 Sets for Times):
8 Front Squats (75/55#)
8 Burpees
12 Tuck-ups

Round 2, 4, and 6 are performed in reverse order (Tuck-up, burpee, front squats).

The stimulus for today is unbroken reps of each movement for almost, if not all, 6 sets of this workout. Think “sprint / recover” with fast movement speed and at least :30 of rest to start. Scale the weight/reps as needed to achieve that stimulus.

Scoring: Time


PERFORMANCE 20210219

Every 2:00 for 12:00 (6 Sets for Times):
8 Thrusters (95/65#)
8 Bar Facing Burpees
8 Toes-to-Bar

Round 2, 4, and 6 are performed in reverse order (toes-to-bar, burpees, thrusters).

The stimulus for today is unbroken reps of each movement for almost, if not all, 6 sets of this workout. Think “sprint / recover” with fast movement speed and at least :30 of rest to start. Scale the weight/reps as needed to achieve that stimulus.

Scoring: Time


Strength and Skill (After Metcon)

Every minute on the minute for 12 minutes:
Min 1 – :15-20 L-sit Hold (On Boxes, Rings, Plates, or Hanging from Rig)*
Min 2 – 3 KB/DB Turkish Get-ups (Left arm)
Min 3 – 3 KB/DB Turkish Get-ups (Right arm)

* If an L-Sit hold is super challenging, tuck one leg (or both legs) and hold a tuck hollow position. Use the heaviest KB/DB possible on TGU with proper mechanics.


Kettlebell Turkish Get-up (3 Rep)

Heaviest weight used for Turkish Get-up x 3 reps

Scoring: Load

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