GYM Plan
Strength
1) Back Squat: 5-4-3-2-1+. Rest 2:00
– Goal: #5 PR over 8-10 sets with 3-4 reps over 90%. Plan your jumps strategically.
2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds
METCON
Conditioning
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees
*Last tested on 12/2
– Goal: Tough but steady pace with enough left in the tank to speed up on the last set of Burpees.
8:00 Time Cap
Extra Credit
Barbell Glute Bridges: 4 x 10. Rest 60s.
Cooldown (After class)
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side
VIRTUAL STREAM
Conditioning:
Annie At Home
50-40-30-20-10 reps, for time of:
Double Under Sub with 2X Jumping Jacks or 3X Single Unders
AbMat Sit-up
Accessory:
5 rounds for quality of:
10 Front Raises
10 Side Lateral Raises
10 Prone Rear Lateral Raises
Rest 2 mins