Thursday, February 10th 2022
Warm-up
A. General
2 rounds
30 seconds Bike/Row/Ski
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpees
2 rounds
30 seconds Bike/Row/Ski
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpees
5 Pause wall balls @as high as possible
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. Activation
2 sets
6/6 Single leg, single arm Russian KB swing
10 Alternating jumping lunges
Weightlifting
Metcon (Weight)
Front rack lunges
Work up to a heavy 6/6
Work up to a heavy 6/6
Metcon
Metcon (Time)
4 rounds for time
24 Pull ups
24 Wall Balls 20/14 lbs
24 Pull ups
24 Wall Balls 20/14 lbs
KG: 10/6
Score: Time
TC: 20mins
Score: Time
TC: 20mins
Scaling options
Beginner
24 Ring rows
24 Wall Balls @ light
Intermediate
12 Pull ups OR 24 Assisted Pull ups
18 Wall Balls 20/14 lbs
Extra Accessory
Metcon
12-9-6
Bent over DB Rows @mod
Toe touches
Bent over DB Rows @mod
Toe touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.
TC: 10mins
Scaling options
Beginner
Front Rack Lunges @ lighter
Intermediate
As written