Friday Oct 30, 2020

SHRED 10-30-20 SHRED:Time WARM UP 3 Rounds: 6 Shuttle Runs (60 m total, 10 m distance) 10 Plate to Overhead 10 Plate Rotation (5 R/L) 10 second Supinated Hang 10 Scap Pulls (pronated) UPPER PULL WORK Every 2:30 x 5 sets: 3 Chin Up Negatives 12 DB Pull Throughs (off hands) *More advanced sub 3-5 bodyweight or weighted chin ups. METCON Every 4 minutes x 5 rounds 10 Shuttle Runs (10 m distance, 100 m total*) 20 Alt DB Snatch 10 Calorie Bike REST w/ time remaining *Touch the ground with one hand at each turn. The goal is to sprint each interval. More advanced sub 15 calories. COOLDOWN ROMWOD WARM UP 10-30-20 Warm Up:Check In WARM UP Shuttle Jog-2 minutes ----------------- 2 Rounds: 10 Good Morning 10 Band Pull Apart ----------------- Face Pull-20 reps Supinated Hang-30 secs Arch Hollow-10 reps ----------------- Deadlift w/ Light Weight (65-135)-10 reps ----------------- Explain Weightlifting COOLDOWN Seated Forward Fold-1 min Modified Hurdlers Stretch-1 min R/L Calf Stretch-1 min R/L METCON 10-30-20 Metcon:Time FOR TIME: 10 Rounds For Time: 7 CTB Pull Ups 100 m Run Goal: Sub 8, CAP at 13 minutes Tip: Rounds should be fast paced and mostly unbroken! Brown Rx+: Sub Bar Muscle Up Purple: As written Blue Rx2: Sub Jumping Bar Muscle Up OR Strict Band Assisted Pull Up Orange Rx3: Sub Ring Row Yellow MODWOD: See coach for additional mods WEIGHTLIFTING 10-30-20 Weightlifting:Weight 20 minute timer A1. Deadlift-10-8-6-4-2 reps (touch n go) A2. Strict Pull Up-10-8-6-4-2 REST 1-2 minutes Begin first set between 50-60% of 1RM. Try to perform pull ups unbroken. Use a band or add weight as tolerated.