Sunday, February 27th 2022
Warm-up
A. General
3mins Easy Row, Bike, or Run
3mins Easy Row, Bike, or Run
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
C. Activation
2 sets
5/5 Single leg broad jump
5 Scapular car rotations/Direction
5 Beat swings
5 Cal Row
*Choose certain athletes and work on their pull-ups with them. The beat swing is a great place to observe efficiency.
Metcon
Metcon (Time)
7 rounds
30 Sit-ups
15/12 Cal Row
30 DB Deadlifts 2×50/35 lbs
100′ Walking lunges
1 min rest
30 Sit-ups
15/12 Cal Row
30 DB Deadlifts 2×50/35 lbs
100′ Walking lunges
1 min rest
Extra Accessory
Metcon (3 Rounds for reps)
3 rounds, not for time
50’ Farmers carry @ heavy
25′ Front Rack Dual KB carry @ heavy
25’ OH Dual KB Carry @ heavy
50’ Farmers carry @ heavy
25′ Front Rack Dual KB carry @ heavy
25’ OH Dual KB Carry @ heavy
Goal: Shoulder strength + stability
Move well and with intention, this is for quality.
22.5/15 DB
Score: Total reps
TC: 35mins
Scaling options
Beginner
7 rounds
1 min Sit-ups
1 min Box step-up overs @24/20"
1 min Burpee
1 min Jumping pull-ups with controlled descent
1 min rest
Intermediate
7 rounds
1 min Sit-ups
1 min Box step-up overs @1×35/25lbs + 24/20"
1 min Burpee to target
1 min Assisted Pull-ups
1 min rest