Saturday, July 9th 2022
Warm-up
A. General
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry
B. Specific
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
C. Specific Prep
5-3-1 @ RPE 8
Thruster
CTB
Gymnastics
Metcon (10 Rounds for reps)
EMOM 10minutes
Min 1- Max HS Walk in 40 seconds
Min 2- Max Carry in 40 seconds*
Min 1- Max HS Walk in 40 seconds
Min 2- Max Carry in 40 seconds*
* Carry can be any strongman/odd object carry (sandbag, KBs, sled push, yoke, etc)
Metcon (2 Rounds for reps)
Team Version
Carry Relay
AMRAP 6 minutes of 25′ carries
rest 2 minutes
AMRAP 6 minutes of 25′ HS walk
TC: 14 min
Score: Distance covered
Score: Distance covered
Metcon
“Friendly Fran” (Time)
3 rounds for time
21 Thrusters 115/85lbs
21 CTB
21 Thrusters 115/85lbs
21 CTB
KG: 55/40 KG
TC: 16 min
Score: Time
TC: 16 min
Score: Time
Team version:
You go I go (round for round)
8 rounds
15 Thrusters
15 C2B pull ups
Scaling Options
Beginner
3 Rounds for Time
15 Thrusters @ light to moderate
15 Ring Rows
Intermediate
3 Rounds for Time
21 Thrusters (95/65 lb)
21 Pull-Ups
Perform
For time
30 Thrusters @185/125
Every time you break perform 60 Double unders
Extra Accessory
Metcon (3 Rounds for reps)
Echo bike
1:30 Max cal
Rest 3 minutes
1 min max cal
Rest 3 minutes
30 sec max Cal
Rest 3 minutes
Score: Distance covered
Scaling Options
Beginner
Min 1- Max inchworms (no push ups) in 40 seconds
Min 2- Max Carry in 40 seconds*
Intermediate
Min 1- Max HS shoulder or hip tap, 40 seconds per round
Min 2- Max Carry in 40 seconds*
Perform
EMOM 10
Min 1- Max HS Walk in 30 seconds
Min 2- Max Bar mu in 30 seconds