Wednesday, June 8th 2022
Warm-up
A. General
EMOM 4 mins:
Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown
Min 2: Row/Bike/Ski/Run
EMOM 4 mins:
Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown
Min 2: Row/Bike/Ski/Run
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
Weightlifting
Back Squat (4 x 1, 4 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
3 Burpee box jump overs 24/20"
6 DB Cleans 2×50/35lbs
9 Cal Row
3 Burpee box jump overs 24/20"
6 DB Cleans 2×50/35lbs
9 Cal Row
KG:22.5/15 KG
TC:20 min
Score: Rounds and Reps
TC:20 min
Score: Rounds and Reps
Scaling Options
Beginner
3 Burpees
6 DB Cleans @ moderate x 2
9 Cal Row
Intermediate
3 Burpee box jump overs 24/20"
6 DB Cleans @ 35/20lbs x 2
9 Cal Row
Perform
3 Burpee box jump overs 24/20"
6 Sandbag over shoulder @100/70 lbs
9 Cal Row
Extra Accessory
Metcon
3 sets
6/6 Rotational Med Ball Scoop Toss @30/20 lbs
12 Alternating Plank bird dogs
6/6 Rotational Med Ball Scoop Toss @30/20 lbs
12 Alternating Plank bird dogs
TC: 10-15 min
Score: Heaviest Weight
Scaling options
Beginner
4 x 1 @ Heavy
4 x 3 @Moderate
Intermediate & Perform
As Written