Saturday, June 18th 2022
Warm-up
A. General
In pairs, 2 sets of:
-Partner 1 jogs 200m
-Partner 2 performs Amrap of
6 Light Wall Balls
6 Light wall ball sit ups
In pairs, 2 sets of:
-Partner 1 jogs 200m
-Partner 2 performs Amrap of
6 Light Wall Balls
6 Light wall ball sit ups
B. BMU Drills/ Modification Drills
1. Glide Swing
Beginner/Int: Off Boxes
Advanced: Jumping into Glide swing
2. Practice BMU
Beginner/Int: Jumping BMU
Adjust height for athletes
C. Specific
2 sets
25’ Power SKips
6/6 DB thrusters
100m Row
1-3 BMU or scale*
* Take the time to set ups athletes scales and modifications
Metcon
Metcon (6 Rounds for reps)
Every 5 mins for 30 mins
200m Run
21 DB Thrusters 2×50/35 lbs
200m Row
9 Bar Muscle-ups
200m Run
21 DB Thrusters 2×50/35 lbs
200m Row
9 Bar Muscle-ups
Metcon (Time)
(Team version)
5 rounds
200m Partner Relay Run (200m each)
21 Synchro DB Thrusters 1×50/35 lbs
200m Parter Row (200m each)
9 Synchro BMU
Extra Accessory
Metcon
Bosu ball single leg RDL hold
5 x 20-30sec/leg
No rest between legs
30 sec rest between sets
5 x 20-30sec/leg
No rest between legs
30 sec rest between sets
TC: 30 min
Score: Rounds Completed
Scaling Options
Beginner
100m Run
21 DB Thrusters @2xModerate
150m Row
12 Ring Rows/Assisted strict pull ups
Intermediate
200m Run
21 DB Thrusters @2×35/20 lbs
200m Row
9 C2B or Jumping BMU