141103 Monday – “Mirror Lake”

The 9am crew on Halloween. Are they supporting the Giants or the original ‘Girl’ Workouts?


 Mobility: None.


Skill Practice Warm Up: Broad jump for distance.


Workout: Power clean

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” working up each set)

Superset: Hip extensions

5 x 3 – 5 reps

5 sets of 3 – 5 reps. Hip extensions are done with a flat, neutral back, and dynamic hip. Use a band for extra challenge.


Metabolic Conditioning Workout: “Mirror Lake” – As many rounds a possible in 6 minutes.

10L/10R single arm Russian kettlebell swing (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

15 jumping pull ups

*Women’s Rx

Scaling Guide: 4 – 7 rounds

Coaching Notes: Kettlebell swings is 20 reps total. Do 10 with your less dominate hand (when you are more fresh), then 10 with your dominate hand. The proper jumping pull up height is measured by: Standing directly under the pull up bar, and the bar should be roughly 1-2 fists above your head. Keep your abs engaged on those kettlebell swings and your upper body square. To help make sure you stay square you can swing your kettlebell up and touch it with your off hand.

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Compare To: New Workout!


 Optional “Cash Out”: 15 burpees, 30 sit ups, 2 rounds

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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