Friday, December 3rd 2021
Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
3 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings
Strength
Deadlift (5 x 5 @70-75%)
Metcon
Metcon (Time)
5 rounds for time
60 Double unders
20 V-ups
50′ DB front rack lunges 2×50/35lbs
60 Double unders
20 V-ups
50′ DB front rack lunges 2×50/35lbs
KG: 22.5/15
Score: Time
TC: 18 mins
Score: Time
TC: 18 mins
Scaling options
Beginner
60 Single unders*
10 Single leg V-ups OR 20 Sit-ups
50′ DB front rack lunges @2xlight
*Every 10-20 reps attempt a double under
Intermediate
5 rounds
30 Double unders
20 V-ups
50′ DB front rack lunges @2×35/20lbs
COMP
5 rounds
60 Double unders
20 GHD sit-ups
25′ D-ball Lunges (Hugging) @100/80
Extra Accessory
Metcon
3 sets
30 seconds Glute Bridge March + pause
12/12 Prone banded hamstring curls (single leg)
30 seconds Glute Bridge March + pause
12/12 Prone banded hamstring curls (single leg)
Goal: Unilateral glute/ham strength
TC: 15mins
Scaling options
Beginner
5 x 5 @moderate
Intermediate, COMP
As written