Thursday, 12/1/11

Today Coach Sammy leaves for the American Open in Alabama! And our very own Coach Jim Rutter leaves tomorrow!  Throw them some love and well-wishing!  We’re so proud of you both – stay strong, and lift well!  If you have no idea what they’re doing – check this out, you’ll be able to watch them lift live!

Heads up, tomorrow’s a little different!  “Nutts” is a hero workout – for more details on what this means – go here.

DYNAMIC WARM-UP: As needed til 10 past, then learn the movements!

METABOLIC CONDITIONING:

*There is a 25 minute cap on this workout!

“Nutts”

For time:
10 Handstand push-ups
250/205 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb/25lb plate

Possible subs:

10 Push-ups

Deadlift scaled to what a coach deems appropriate.

Box Jumps scaled to what is manageable for you.

Pull-ups scaled to your “Fran” band.

Wallballs scaled to thrusters or front squats for anyone who cannot complete them as rx’d.

Double Unders scaled to 400 singles.

Run as is.

ON RAMP at 7pm with Chris:

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side. 

DYNAMIC WARM-UP: 3 rounds: 5 Single Arm Press on each arm (this will be the weight that you use for the metcon), 10 Air Squats.

STRENGTH/SKILL: Pull-up, 15 minutes to peak of 1.

METABOLIC CONDITIONING: 3 rounds of AMRAP in each minute of: 1 minute Pull-up, 1 minute Kettlebell or Dumbbell Press (Weak Arm), 1 minute Kettlebell or Dumbbell Press (Strong Arm),  1 minute Air Squat, 1 minute rest.  Score is total reps.

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