Monday, March 7th 2022
Warm-up
A. General
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
6 Box Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
6 Box Step-Ups
6 /6 Single Leg Glute Bridge
30 Seconds Elbow Plank
B. Mobility
Leg swings
10/10 Front to back
10/10 lateral
10 Samson lunges
C. Activation
3 sets
5 Scap pulls + 3 Beat swings
1 Power Cleans + 2/2 Reverse lunge @ascending
Weightlifting
Metcon (Weight)
Front rack reverse lunges
3 x 4/4 @heavy
*From the floor
3 x 4/4 @heavy
*From the floor
Metcon
Metcon (Time)
5 rounds for time
15 TTB
7 Power Clean @75%
15 TTB
7 Power Clean @75%
TC: 15 mins
Score: Time
Score: Time
Scaling options
Beginner
5 rounds
12 V Ups OR hanging knee raises
7 Power Clean @Moderate
Intermediate
5 rounds
15 Toes to Eye Level
5 Power Clean @75%
COMP
As written
Extra Accessory
Metcon
Windshield washers
3 x 10
Rest as needed between sets
3 x 10
Rest as needed between sets
TC: 12 min
Scaling options
Beginner
-From The Rack
Intermediate
As Written
COMP
Front Rack Lunges
3 x 50′ @RPE 7/10
Rest 90 seconds between sets