Monday, April 25th 2022
Warm-up
A. General
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
5/5 Single Arm Bent Over Row
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
5/5 Single Arm Bent Over Row
B.Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
C. Metcon Prep
*Work with individual athletes on set-ups and scaling options here
3 Strict CTB
5 Ring push-ups
6 Alternating box step-ups
Gymnastics
Metcon
HS walk
10mins of HS walk drills
-Piked walks
-Wall walks + wall facing hs hold
-Wall kick ups
-HS Walk to wall (4ft max)
-HS walk with a spotter
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
5 Strict CTB
10 Ring push-ups
20 Box step-ups @24/20"
5 Strict CTB
10 Ring push-ups
20 Box step-ups @24/20"
TC: 20 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
5 Jumping CTB
10 Hand Elevated push-ups
20 plate step-ups
Intermediate
5 Assisted CTB
10 push-ups
15 box step-ups @24/20"
Perform
5 Strict CTB
10 Strict HSPU
20 Pistols
Extra Accessory
Metcon
3 sets
15 DB pullovers @heavy
10 Single DB press @heavy
15 DB pullovers @heavy
10 Single DB press @heavy
Score: For quality
Scaling Options
Beginner, Intermediate
As Written
Perform
EMOM 5 mins
25′ speed hs walks
OR
25′ over obstacle