1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
10 Back Squats
10 Push Press
5 Pull-ups
*empty barbell
4) MetCon:
“Hateful Eight”
As Many Reps as Possible in 8 minutes:
Max Unbroken Thrusters
Same Rep Chest to Bar Pull-ups
—2 minutes rest—
As Many Reps as Possible in 8 minutes:
Max Unbroken Wall Balls
Same Rep Pull-ups
—2 minutes rest—
As Many Reps as Possible in 8 minutes:
Max Unbroken KB Taters
Same Rep Ring Rows
*Thruster weight should be something you can at least do 10 unbroken in the first couple sets, but 15 is very challenging, wall balls and KB taters should be 15-20 in the first couple sets
*do max set of thrusters, if you get 12 then you have 12 chest to bar pull-ups that do not have to be unbroken, back to max set of thrusters, if you get 10 then you have 10 chest to bar pull-ups that do not have to be unbroken…etc. for the 8 minutes. Same set-up for wall balls/pull-ups and tater/ring rows
*Pace: Aggressive: , Solid: , Limit:
Beginner: 75/55, Jumping/banded pull-ups, 10/8, Jumping/banded pull-ups, 26/18
Intermediate: 95/65, chin over bar pull-ups, 14/10, chin over bar pull-ups, 35/26
Advanced: 115/75, 20/14, 53/35
Sport: 135/95, Strict pull-ups, 25/20, chest to bar pull-ups, 70/53, chin over bar pull-ups