Sunday, February 13th 2022
Warm-up
A. General
Amrap 8 minutes
8 cal row
8 In and out squats
4-8 Push ups
Amrap 8 minutes
8 cal row
8 In and out squats
4-8 Push ups
B. Specific 1
Ramp up Front Squat to second or third bar
C. Specific 2
3-2-1
KB Swing
Hand Release push up
Cal row (can add if necessary)
Metcon
Metcon (Time)
50-40-30-20-10
KB swings 24/16 Kg
Hand release Push-ups
Cal Row, Bike, Ski
5-4-3-2-1
Front Squat* @ascending
KB swings 24/16 Kg
Hand release Push-ups
Cal Row, Bike, Ski
5-4-3-2-1
Front Squat* @ascending
*Weights: 165/115, 185/135, 205/145, 225/155, 245/165 lbs
Extra Accessory
Metcon
15-12-9
Side lying Clam raise (R)
Banded Hip Thrust (R)
Side lying Clam raise (L)
Banded Hip Thrust (L)
Side lying Clam raise (R)
Banded Hip Thrust (R)
Side lying Clam raise (L)
Banded Hip Thrust (L)
Goal: Unilateral glute hypertrophy
TC: 35-40mins
Scaling options
Beginner
50-40-30-20-10
Russian KB swings @light
Hand Elevated Push-ups
25-20-15-10-5 Cal Row, Bike, Ski
* At the end of each round, Perform 5 front squats @ moderate (accross)
Intermediate
50-40-30-20-10
KB swings
Push-ups
Cal Row, Bike, Ski (reduce reps as needed)
5-4-3-2-1
Front Squat @ ascending
135/95, 155/105, 175/115, 185/125, 205/135