Tuesday November 25th

General Prep
2:00 Row
-
2 Sets:
5 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Back Squats
3 Tempo Front Squats (2 Count Down + 2 sec Pause)
6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises
Specific Barbell Prep / Loading to Working Weights
5 Front Squats @ 50%
3 Front Squats @ 60%
3 Front Squats @ 65%
3 Front Squats @ 70%

‍

Strength
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 80%+
Set 4: 2 Reps @ 85%

Modifications
- Adjust to Back Squat for those with front rack mobility issues
- Adjust to Box Squat for Knee concerns
- Adjust to Split Squat for knee issues

‍

WOD
‍

#TEAMPRVNTUESDAY

"I'm Lovin' It"

15:00 AMRAP
20/16 Calorie Row
15 Toes to Bar
5 Power Clean

Barbell: 205/145lb, 93/68kg

*Alternatively can use any machine equivilent and have the machine be choice today. Ideally Row or Ski (Ski Equivalent to 18/14 Calorie)


‍

Level 2:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean

Barbell: 155/105lb, 70/48kg
Level 1:
15:00 AMRAP
15/12 Calorie Row
12 Kipping Knee Raises
5 Hang Power Clean

Barbell: 60% of 1RM
Masters 55+:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean

Barbell: 135/95lb, 61/43kg

‍

Goal: 4-6 Rounds
Score: Rounds & Reps

Stimulus: Barbell Conditioning and Midline
RPE: 8/10

Primary Objective: Toes to Bar in 2-3 Sets
Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds

Workout Notes and Strategy:
Today is a classic MGW triplet where each station will take roughly the same time, perhaps slightly less as we progress through each round. Start controlled on the row, and aim to build intensity throughout the workout if you are recovering well on the toes to bar. Look to add a strategic break to the toes to bar as needed in order to push the pace on the heavy bar to finish each round.

Modifications:
- Row: Adjust to the same Calories on the Ski Erg or Bike Erg. If you are subbing the Echo Bike today move to 18/13 Calories. If needed we can move to a 300m Run
- Toes to Bar: Look to move to toes to target or alternating toes to bar as the primary modifications for the day. For those that do not want to hang from the rig we can sub GHD Sit-Ups. Alternatively look to move to V-Ups, Alternating V-Ups, or adjust to 20 Abmat Sit-Ups.
- Power. Cleans: The primary adjustment is loading today and after that moving to a Hang Power Clean or Dumbbell Power Cleans

‍

‍

‍