Wednesday, April 27th 2022
Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
Hold each end range for 1-2 seconds
C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
Weightlifting
Back Squat (3 x 5 @82%)
Metcon
Metcon (Time)
8 Rounds for time
200m Run
10 DB Front squats 2×50/35lbs
200m Run
10 DB Front squats 2×50/35lbs
KG: 22.5/15 KG
TC: 16 min
Score: Time
TC: 16 min
Score: Time
Scaling Options
Beginner
100m Run
8 DB Front squats @2xmoderate
Intermediate
2000m Run
8 DB Front squats @2×35/20
Perform
8 Rounds
200m Run
10 DB Thrusters @2×50/35
Extra Accessory
Metcon
5 sets
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
TC: 12 min
Score: Weight
Scaling Option
Beginner
3 x 5 @moderate-heavy
Intermediate
As written
Perform
Work up to a heavy 2 rep Back squat
with 3 seconds pause at the bottom