Sunday, March 13th 2022
Warm-up
A. General
2 rounds
30 sec Row
30sec Rotating scorpions
30sec Full squat T spine rotations
2 rounds
30 sec Row
30sec Rotating scorpions
30sec Full squat T spine rotations
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
C. Specific
2 sets
3 Back squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom
Metcon
Metcon (Weight)
EMOM 30minutes
1- 2 Back Squats @75-80%
2- 4 High box Jumps 32/26"+
3- 12 Hip thrusts @ heavy
1- 2 Back Squats @75-80%
2- 4 High box Jumps 32/26"+
3- 12 Hip thrusts @ heavy
Extra Accessory
Metcon
Tempo Pistols Squat
Accumulate 30 reps/leg
Tempo: 3-1-X-0
Accumulate 30 reps/leg
Tempo: 3-1-X-0
Progression:
Pistol to riser
Pistol on riser
Heel Lock Pistol
Pistol to Band in J Hooks
Pistol to riser
Pistol on riser
Heel Lock Pistol
Pistol to Band in J Hooks
TC: 30 min
Scaling options
Beginner
EMOM x 12
1- 3 Back Squats @Moderate + 3 sec down
2- 4 High box Jumps
3- 8 Unweighted glute bridges
Intermediate
As written