Friday, June 3rd 2022
Warm-up
A. General
30 sec Easy Row or Bike
30 sec Air Squats to a box*
30 sec Moderate Row or Bike
30 sec Curtsy lunges
30 sec Hard Row or Bike
30 sec Easy Row or Bike
30 sec Air Squats to a box*
30 sec Moderate Row or Bike
30 sec Curtsy lunges
30 sec Hard Row or Bike
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Box Squats @Asecending
Tempo 4.1.X.1
Weightlifting
Back Squat (2 rep max)
Back Squat (2 rep max)
TC: 15 min
Score: Weight
Score: Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
3 HSPU
12 KBS @ 32/24kg (American)
50′ OH walk w/ 2 KB/DB
3 HSPU
12 KBS @ 32/24kg (American)
50′ OH walk w/ 2 KB/DB
TC: 10 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
3 Pike HSPU
12 Russian KBS @ 24/16 kg
50′ DB OH Walk @ 2x 20/15lbs
Intermediate
3 HSPU
12 KBS @ 24/15kg
:20 HS Hold Against The Wall (add shoulder taps if needed)
Perform
3 strict deficit hspu @ 75% of 3RM
50’ Handstand walk
Extra Accessory
Metcon
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets
3 x 10/side
Rest 30-45 seconds between sets
Score: Weight