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Components

"Air Up"

Metcon

Power Clean

Settings

Workout

TUESDAY 3.22.22

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

Foam Roll
Hip Halo
2-3 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction

MC: "Air Up" (3 Rounds for time)

3 Sets:
Run 300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: SPRINT! We want a little intensity to be primed and ready for the quarter finals this weekend!
If you are not competing this weekend, then feel free to cut loose and really dig in each round!

How it should Feel: GASSY! You should be out of breath from the run and pushing the pace on each movement!

WORKOUT STRATEGY & FLOW
Run: Aim for a fast to faster pace at ~85-90% speed!

Air Squats: Unbroken with a somewhat aggressive cycle rate! Still be sure to hit depth and open your hips at the top! Intentionally cutting range of motion is as bad as shaving reps!!! :)

Burpee Pull Ups: Let's aim to keep these at a smooth, non stop movement pace! You can jump into your pull ups (try to use a bar that is 6" or more outside of reach). The goal here is to finish strong and have minimal rest between reps!

SCALING
The SCALING aim is to move fast and build confidence in your fitness!

Scaling option to finish near the target score:
3 Sets:
Run 250m
25 Air Squats
8 Burpee Pull Ups
-Rest 1:1 b/t sets-

1: Metcon (Weight)

Deadlift and Bench Press 5-4-3-2-1

5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-

- You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

EC1: Metcon (Weight)

Clean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean: 4-4-4

1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 65-70% 1RM Clean
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 70-75%
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 80-85%

EC1: Power Clean (Build to a heavy 1)

1 Power Clean
- Take 10 minutes to build to a heavy clean

* Rest as needed between sets *

Whiteboard:

Tuesday, March 22, 2022