Mobility & Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Double Kettlebell Front Racked Carry
10 Divebomber Push-Ups
10 Russian Baby Makers
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
B.
35-54:
Complete as many rounds and reps as possible in 12 minutes of:
100 Double-Unders
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Burpee Box Jump Overs (24/20″)
55+:
Complete as many rounds and reps as possible in 12 minutes of:
50 Wall Ball Shots (20/10 lbs to 9′ target)
25 Burpee Box Jump/Step Overs (24/20″)
100 Double Unders
C.
Eight sets of:
20 Seconds Hollow Hold
10 Seconds Rest
Athlete Notes:
Today we’ve got a classic open style workout headed your way. The 12 minute time domain is quite common, as are these three movements. This workout is going to be a great test of your current cardio state. But, don’t worry if you’re not in peak open form because if you recall we’ve been base building for the last few months! Challenge yourself to keep moving at a strong pace throughout this whole workout. For most people that second set of wall balls and/or burpees will be the major separator, so stay checked in there and don’t let yourself fall off your pace too much! Smart and concise breaks (if needed) on the wall balls are going to be key. Remember, you should never “plan” to break the double unders if you feel proficient with them. However, if you do, take one breath and get right back at them! Our 55+ age division attacks the double-unders as the last movement in this amrap so you may need to strategically break the double-unders if they aren’t a strength for you. Your shoulders will definitely be on fire but just keep chipping away! Use this workout as an opportunity to learn how you like to mentally break things down as you move through higher repetitions. Rather than looking it as 50 wall balls, try knocking out 5 sets of 10.. hang on for 10, then just get through the next 10, then the next 10, and before you know it you’ve knocked out 30 reps. Whatever works for you, we want to hear it! Strategy and mental fortitude are often just as important as fitness when it comes to open workouts!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Bulgarian Split Squats with a pause x 10-12 reps each leg
Rest as needed
*Pause 2″ above parallel for 2 seconds on the way up every rep
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
followed by …
Every 20 seconds, for 4 minutes (6 sets) of complex:
Interval 1 – Front-Weighted Pistol Squat Negative
(4 second descent) + Pistol Balance Leg Lifts x 5 reps (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (left leg)
*If getting below parallel is difficult for you, stand close enough to a rig post that you can barely reach it with the dumbbells. Be sure to get your head past you knee and chest to your quad.