Wednesday, July 13th 2022
Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3 or 5 or 7 seconds, etc
B. Activation
Standing banded psoas march
20 alternating reps
C. Activation
2 sets
7/7 banded monster walks
5 Wall balls @As high as possible
3 Consecutive broad jumps
Plyometrics
Metcon (Distance)
Seated High Box Jump
5×5 @As high as possible
Rest as needed between sets
5×5 @As high as possible
Rest as needed between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
100′ Carry of choice*
10 Shoulder to OH 135/95 lbs
12 Cal Row/Bike/200m run
100′ Carry of choice*
10 Shoulder to OH 135/95 lbs
12 Cal Row/Bike/200m run
*D-Ball, Sandbag, DB/KB/BB, Yoke etc
KG: 60/45
TC: 16 min
Score: Rounds and reps
TC: 16 min
Score: Rounds and reps
Scaling Options
Beginner
50′ Carry
10 Shoulder to OH @ moderate
8 Cal Row/Bike/200m run
Intermediate
100′ Carry
10 Shoulder to OH @ 115/85 lbs
12 Cal Row/Bike/200m run
Perform
5 rounds
100′ Sled push @ moderate-heavy
10 Thrusters @45%
12 Cal assault bike
Rest 3 minutes between each round
Extra Accessory
Metcon
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec
Score: Box Height
Scaling Options
Beginner
Box Jumps
Intermediate
As Written
Perform
N/A