Thursday, June 30th 2022
Warm-up
A. General
EMOM 4
1- Bike/Row/Ski
2- 5-7 inchworm push ups
3- Bike/Row/Ski
4- 5-10 box jump
EMOM 4
1- Bike/Row/Ski
2- 5-7 inchworm push ups
3- Bike/Row/Ski
4- 5-10 box jump
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
-3 Rope climb Box technique pulls
– 3 DB deadlifts
– 3 DB cleans
– 3 Burpee DB clean
– 3 Box jumps
Metcon
Metcon (6 Rounds for reps)
Every 4 minutes x 6
2 Rope Climbs @ 15′
15 Burpee DB clean 2x 50/35 lbs
21 Box jumps 30/24"
2 Rope Climbs @ 15′
15 Burpee DB clean 2x 50/35 lbs
21 Box jumps 30/24"
Extra Accessory
Metcon
3 sets
15 double DB bicep curl @ light
15 Banded Skull Crushers*
15 double DB bicep curl @ light
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
TC: 24
Score: Each round for time
Scaling options
Beginner
2 Lying Rope Climb to Stand
10 Burpee DB clean@ moderate
16 Box jumps
Intermediate
1 Rope Climbs @ 15′
15 Burpee DB clean 2×35/25 lbs
21 Box jumps 24/20"