Sunday, June 26th 2022
Warm-up
General
A. Wall Ball Volleyball
You can have 1 or 2 "courts" depending on the size of your class. Having smaller groups will allow equal distribution of wallballs.
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
2 sets
12/10 Cal row
6 DB deadlifts
6 DB hang cleans
6 DB hang squat cleans
6 DB thrusters
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
20/16 Calorie Machine
16 DB Hang squat cleans 2×50/35lbs
16 Slam Balls 30/20lbs
20/16 Calorie Machine
16 DB Hang squat cleans 2×50/35lbs
16 Slam Balls 30/20lbs
Rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
50 double unders
16 Wall balls 20/14lbs
16 V-ups / Knee tucks
50 double unders
16 Wall balls 20/14lbs
16 V-ups / Knee tucks
Extra Accessory
Metcon
Dragon flags
5 x 5
5 x 5
TC: 28 min
Score: Rounds and Reps
Scaling Options
Beginner
16/12 calorie Machine
12 DB Hang squat cleans @ Moderate
12 Slam Balls @ Light
50 Single unders
12 Wall balls @ Moderate
12 Knee tucks / Leg Raises or Sky touches
Intermediate
20/16 calorie Machine
16 DB Hang squat cleans @ 35/25lbs
16 Slam Balls @ 30/20lbs
30 double unders
16 Wall balls @ 20/14lbs
16 V-ups / Knee tucks
Perform
N/A