Sunday, August 22nd 2021
Warm-up
A. General
400m Run
-Gradually building pace from easy to hard @nose breathing
400m Run
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Piked runners calf pedals
60s
C. Specific
-50′ A skips
-50′ Butt kicks + 50′ sprint
-3 Front rack elbow rotations + 5 Front squats + 5 push press
Metcon
Metcon (AMRAP – Reps)
Every 3 mins for 30mins, alternating between:
1- 20-30 Thrusters @ 75/55lbs
2- 400m Run
1- 20-30 Thrusters @ 75/55lbs
2- 400m Run
KG: 35/25:
Score: Total reps (thrusters)
Extra Accessory
Metcon
Easy 200m walk
Hip Cars
2 x 6/side
Beginner
Every 3 mins for 30mins, alternating between:
1- 20-30 Thrusters @light
2- 200-400m Run
Intermediate
Every 3 mins for 30mins, alternating between:
1- 15-20 Thrusters @ 75/55lbs
2- 400m Run