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Components

Buy and Hold

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Workout

Wedn

“Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward. Ask ourselves the simple question - “What could I have done better?”

Metcon

Buy and Hold (2 Rounds for reps)

"Buy and Hold"
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters MRx:55/45, Rx:75 / 55

Rest 4 Minutes

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats MRx:55/45, Rx:75 / 55

Modifications
800 METER RUN
- 1,000m Row
- 800m Ski
- 2,000m Bike

DOUBLE UNDERS
- Line Hops
- 1.5x Reps Single Unders

THRUSTERS
- Sub Dumbbells or Kettlebells
- Reduce Weight

OVERHEAD SQUAT
- Sub Dumbbell or Kettlebell

Movement Prep
Practice Round:
200m Run
30 Double Unders
5 Thrusters
5 Overhead Squats

Stimulus
- Conditioning Category: Threshold
- The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.
- The run buy-in to each AMRAP should take under 5:00.
- The double unders should take under :45s each round..
- The thrusters should take under 1:30 each round.
- The overhead squats should also take under 1:30 each round.
- Reduce the volume/load or time cap any movement in order to stick within these time frames.
- The runs will not count towards our score, only the couplet rounds and reps after the buy-in.
- We will record the reps of each round.
- Score: Rounds + Reps

Strategy
THE BIG TAKEAWAYS
1. With the run taking us between 4-5 minutes, we will have the remaining 3-4 minutes for the scored work. This means we should aim to complete our rounds of thrusters and overhead squats in no more than 2 quick sets. A break on the barbell is fine as long as its quick.
2. We want to push the run a little here to have more time for the scored work. With the 4 minute rest between rounds, we can comfortably push the first AMRAP and be ready for the second.
3. To ensure smooth transitions between the rope and barbell, be sure to set the rope nicely each time you complete a set of double unders.

Midline

Midline
4 Sets:
9 Weighted AbMat Sit-Ups (Heavier Dumbbell)
15 Weighted AbMat Sit-Ups (Lighter Dumbbell)
21 AbMat Sit-Ups (Unweighted)
Rest As Needed Between Sets.

Stimulus
- Drop sets of weighted abmat sit-ups.
- Don't worry about the speed of your reps, just be sure they are full range of motion and stable.

Whiteboard:

Wednesday, August 04, 2021

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