Sunday, February 6th 2022
Warm-up
A. General
10 Cal Row
60 sec of 1 burpee every 3-7 seconds
5 Cal Row
30 sec of rotating scorpions
10 Cal Row
60 sec of 1 burpee every 3-7 seconds
5 Cal Row
30 sec of rotating scorpions
B. Mobility
PNF hamstring stretch
7x/side
– 7 seconds contraction, pushing with your foot against the band/towel/belt
– 7 seconds stretch, pulling your foot toward your with the band/towel/belt
C. Specific
2 sets
3 seated box jumps (look for hip extension)
10 Seated good mornings
3 Inch worms
Metcon
Metcon (Time)
50-40-30-20-10
Cal Row
25-20-30-20-10
Devil Press @ 50/35lbs x 2
Cal Row
25-20-30-20-10
Devil Press @ 50/35lbs x 2
Rest 4min-3min-2min-1min between sets
Extra Accessory
Metcon (Weight)
Single arm Surrender Lunges (suitcase style)
3 x 10/side @as heavy as possible
3 x 10/side @as heavy as possible
Goal: Core stability.
The purpose of this exercise is to strengthen the receiving position of your Split Jerk and your lunges
Points of performance:
– Upper body is upright.
– Core is braced: there is no movement at all at the spine.
TC: 27 mins
Scaling options
Beginner
30-25-20-15-10
Cal Row
Burpees or alternating Devil Press @ 1 DB
Rest 1min between sets
Intermediate
50-40-30-20-10
Cal Row
25-20-30-20-10
Devil Press @ 35/25lbs x 2