NOTES ABOUT TODAY’S TRAINING

– Strength: Today strength work consists of an upper and lower superset. All work should be challenging – we are adding weight for each set of bench press and using one work set for all sets of the split squats. Challenge yourself with this work.
– Conditioning: Our conditioning piece is a tough triplet with overhead squats, burpees, and rowing. OHS should be light and able to be done UB. Find a pace that is “sustainable” until you get to the last 1 round – push the limits on this one.

WARM-UP

Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Carioca
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
Then,
Review:
– Close Grip Bench Press
– DB Split Squats
– Overhead Squats

STRENGTH

1a) Close Grip Bench Press: 4 x 5. Rest 30s.
– add weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.
– Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.

CONDITIONING

4 Rounds for time:
400 Meter Row
15 Overhead Squats (95, 65)
15 Burpees
– Goal: UB Overhead Squats for ALL 4 rounds.

L3: (75, 55)
L2: (65. 45)
L1: (53, 35 Goblet Squats) (10 Burpees per round)
*20:00 time cap

AT HOME WOD

Strength:
A1) DB Split Squats: 3 x 10 each. Rest 30s.
A2) Kipping Handstand Push-ups: 3 x 5-10. Rest 30s.
or regular Push-ups

Conditioning:
Tabata – 8 x 20s on/10s off:
1) Glute March
2) Double Unders
3) Hollow Rocks
4) Squat Jumps
– Goal: 20s of consistent work for each interval. Rest 60s before moving on to next interval.

EXTRA CREDIT

Glute March x 4:00 Max Reps

COOLDOWN (AFTER CLASS)

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.