TODAY’S WOD
2.26.21
Warm-up
Warm-up
GENERAL WARM UP:
2 Rounds
60 seconds 70-75% effort row or bike (increase to 80-85% second round)
5-10 Counter Balance Squat (use
10-15lb Plate as Counter Balance)
7/7 Pike Single Leg Lifts
MOBILITY FOCUS:
20 seconds each side Lat Stretch on Rig with Band
30 seconds each side Pigeon
MOVEMENT SPECIFIC:
2 Warmup Rounds
3-5 Tempo Empty Barbell Front Squats 32X1
2 Rounds
60 seconds 70-75% effort row or bike (increase to 80-85% second round)
5-10 Counter Balance Squat (use
10-15lb Plate as Counter Balance)
7/7 Pike Single Leg Lifts
MOBILITY FOCUS:
20 seconds each side Lat Stretch on Rig with Band
30 seconds each side Pigeon
MOVEMENT SPECIFIC:
2 Warmup Rounds
3-5 Tempo Empty Barbell Front Squats 32X1
Weightlifting
Front Squat (20 minutes, max out)
We suggest the following rep schemes/percentages to build to your max:
10 x empty barbell
8@40%
6@50%
4@60%
2@70%
2@80%
1@85%
1@90%
1@95-97%
1@101+
10 x empty barbell
8@40%
6@50%
4@60%
2@70%
2@80%
1@85%
1@90%
1@95-97%
1@101+
Metcon
RT Benchmark 9: "Death Race" (Time)
RT Benchmark 9: "Death Race"
2 Rounds for time:
15/12 cal bike
12 DB thrusters (35/25)
15/12 cal bike
9 DB thrusters. (50/35)
15/12 cal bike
6 DB thrusters (70/50)
Row Option:
2 Rounds for time:
20/15 cal row
12 DB thrusters (35/25)
20/15 cal row
9 DB thrusters. (50/35)
20/15 cal row
6 DB thrusters (70/50)
2 Rounds for time:
15/12 cal bike
12 DB thrusters (35/25)
15/12 cal bike
9 DB thrusters. (50/35)
15/12 cal bike
6 DB thrusters (70/50)
Row Option:
2 Rounds for time:
20/15 cal row
12 DB thrusters (35/25)
20/15 cal row
9 DB thrusters. (50/35)
20/15 cal row
6 DB thrusters (70/50)
Note bike/row in comments section.
RT GROUP CLASS
The class will be led by a certified coach that will take you through a warm-up, skill work, and a WOD. Our coaches will supply all instructions and be available to make sure you’re performing movements safely and efficiently. You will practice the skills below to become the best athlete you can be.
- Olympic Lifting
- Gymnastics Movements
- Bodyweight Movements
- Endurance Training
- Mobility Work
RT GROUP CLASS
The class will be led by a certified coach that will take you through a warm-up, skill work, and a WOD. Our coaches will supply all instructions and be available to make sure you’re performing movements safely and efficiently. You will practice the skills below to become the best athlete you can be.
- Olympic Lifting
- Gymnastics Movements
- Bodyweight Movements
- Endurance Training
- Mobility Work