Sunday, August 21st 2022
Warm-up
A. General
2km Easy Bike
2km Easy Bike
B. Mobility
60sec Quadruped calf pedals
C. Specific
3 sets
5 cal bike @ hard
10 V-ups
Object Carry*
*Use this time to assist athletes on their carries as well as allow them to build up to a heavy weight.
Metcon
Metcon
EMOM 30minutes
Odd: 10-15 Cal Bike
Even: 5-10 Slam balls 30/20 lbs + 25′ object carry
Odd: 10-15 Cal Bike
Even: 5-10 Slam balls 30/20 lbs + 25′ object carry
Extra Accessory
Metcon
3 rounds
20 Glute bridge
20 Toes touches feet on bench
20 Glute bridge
20 Toes touches feet on bench
TC: 30 min
Score: Total Reps (1 cal +1 rep)
Scaling Options
Beginner
EMOM 30
Odd: 6-10 Cal Bike
Even: 3-6 Slam balls @15/10 lbs+ 25′ object carry
Intermediate
EMOM 30
Odd: 8-12 Cal Bike
Even: 4-8 Slam balls @20/15 lbs+ 25′ object carry
Perform
N/A