MAX OUT WEEK, DAY 1
WARM-UP
1) Toes to Bar Progression
- Toes to KB, 10 reps
- Scap Pull-ups, 10 reps
- Scap Circles, 10 reps each direction
- Kipping with 3s hold in Hollow Body/Arch Position, 5 reps each
- Kipping, 10 reps
- Kipping KTE’s, 5 reps
- Kipping Toes to Bar, 5 reps – 2X’s
2) Rope Climb’s - Seated, Legless, S Wrap & J Hook Practice, review scaling options, 3 reps of variation you plan to use in the WOD
3) Barbell Back Squat Warm-Up (5 reps each)
- Good Morning’s
- Good Morning Back Squat
- Tempo Back Squat (10s down/up)
- Pause Back Squat (5s in bottom)
4) Pelvic Reset + Frog/Couch Stretch
STRENGTH: Back Squat, 3RM of day (work up to a 3RM within 6-8 sets total; following %/reps listed below)
SET 1: 65%, 5 reps SET 2: 70%, 4 reps
SET 3: 75%, 3 reps SET 4: 80%, 3 reps
SET 5: 85%, 3 reps SET 6: 90%, 3 reps
SET 7: 90%+
HERO WOD “White”
Perform 5 rounds of the following for time:
- 3 Rope Climb’s
- 10 Toes to Bar
- 21 Walking Lunges (45/35)
- 400m Run
**25-minute time cap
COOL DOWN
1) Walk 100m
2) Foam Roll
3) Core: Hollow Arch hold, Tabata Style (20s On, 10s Off, 8 consecutive rounds)
4) V Stretch, 2-minute relaxed hold