Thursday, December 16th 2021
Warm-up
A. General
60 Seconds Row/Bike/Run/Ski @Easy
5 Banded T pull aparts
25ft in and out ladder drill
60 Seconds Row/Bike/Run/Ski @Easy
5 Banded T pull aparts
25ft in and out ladder drill
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
C. Specific
3 rounds
15 sec on/15 sec off
1. Row @Hard
2. Tall box jumps
3. Bent over row @light
Conditioning
Metcon (7 Rounds for reps)
Every 3 mins x 21mins
500m Row or 400m Run
500m Row or 400m Run
1. @damper 10/8
2. @damper 7/5
3. @damper 4/3
Accessory
Metcon (Time)
Rogue Wheel Challenge
Forward Plate Hold for Time
RX Weight:
Men – 45 LBS (20 KG)
Women – 25 LBS (10 KG)
Forward Plate Hold for Time
RX Weight:
Men – 45 LBS (20 KG)
Women – 25 LBS (10 KG)
KG 20/10
Score: Time
TC: 10mins
Score: Time
TC: 10mins
Scaling options
Men – 25 LBS (10 KG)
Women – 10 LBS (5 KG)
Extra Accessory
Metcon
4 sets
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds
Goal: Core stability and compression
Scaling options
*Athletes should have at least 1min rest
Beginner:
300m Row
Intermediate
400m Row