Wednesday – June 14, 2017 – 170614

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)

1min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)

1min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)

1min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Compare to: Fight Gone Bad – last done October 31, 2016

Coaching Tips: Choosing a different starting position can affect your score!  We’ve found that starting on the row, or starting on box jumps can help people get more reps.  Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps).  Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Optional ‘Cash Out’: none

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. GRAB A PARTNER to count your reps and watch your form. Add your points and post them to comments.

Yin Yoga is this Saturday at 11:00am. bYOM.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.