Saturday, August 27th 2022
Warm-up
A. General
Easy 200-400m run (row equal to group running time for those who can’t run)
Easy 200-400m run (row equal to group running time for those who can’t run)
B. Specific (Running drills)
4 x 25’ Walking High knees (2/leg):
3 x 25’ A skip:
3 x 25’ "Butt Kicks":
3 x 10’ High knees into running (not far)
B. Specific (DBs)
3-6 DB push press, heels stay on ground
3-6 DB Thruster, Heels stay on ground
3-6 DB devil press, heels stay on ground
Performing these reps with heels on ground will promote posterior chain engagement and an effective drive into the ground.
Metcon
Metcon (Time)
4 rounds for time @2×50/35lbs
30 DB Push Press
200m Run (or 200m Row)
20 DB Thrusters
200m Run
10 DB Devils Press
200m Run
30 DB Push Press
200m Run (or 200m Row)
20 DB Thrusters
200m Run
10 DB Devils Press
200m Run
Metcon (Time)
Team Version
Synchro
Synchro
3 rounds
Run 800m with rope or PVC
30 Synchro DB push press
Run 400m passing medball 20/14lbs
20 Synchro DB thrusters
D-ball or Sandbag carry 200m together
10 Synchro Devil press
Extra Accessory
Metcon (Checkmark)
Conditioning
EMOM 10minutes
10 Cal Assault Bike @90%
EMOM 10minutes
10 Cal Assault Bike @90%
TC: 27 min
Score: Time
Scaling Options
Beginner
100m run or 200m row
Lower DB weight to 25/15lbs
Intermediate:
lower DB weight to 35/25lbs
Perform
4 rounds @2×50/35
15 DB Push Press
200m Run
10 DB Thrusters
200m Run
5 DB Devil Press
Rest 60 seconds