The Combat PT Tent will run a workout in honor of Lt Col Frank “Bruiser”Bryant from 0600-1300 this Friday, 24Apr.  Scan the QR code to sign up.

 

 

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

6 Box Step Ups

4 Box jumps

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

 

 

S/S/S:

2-sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our 2-second Pause Back Squat.  Things will get heavier now that reps drop to 3 per set. Stay tight and end heavier than you did on the 3X5 week.

WOD:

Every Minute on the Minute for 12 Min:

5 Toe2Bar

10 Box Jumps (24”/20”)

Video courtesy of Constantly Varied Fitness.

Today is a day I highly suggest you have that long, hard talk with yourself to decide if the rep scheme would allow you to finish each round in 45 seconds or less.  If the answer is “no”, then you may want to scale the reps on whatever is the limiting factor. Sure, you may finish the first or second set with a few seconds to spare, but the chances by about the 5-minute mark you may start failing some rounds and may have to sit out one or two minutes just to recover.  I would rather see even work done over all 12 minutes.

 

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Box height -> 20/16 -> as needed (ELITE: 30/24)

 

 

Cool Down:

Spider-Man Lunge hold – 1 Min per side

 

Cobra Pose – 2 Min