Saturday, May 21st 2022
Warm-up
A. General
Amrap 6 minutes
20 static A skips
12 In and out squats
10 Alternating single leg single arm V-ups
20 low box runners
Static A skips:
Amrap 6 minutes
20 static A skips
12 In and out squats
10 Alternating single leg single arm V-ups
20 low box runners
Static A skips:
B. Mobility
Soft tissue foam roller or LaCross ball
Hamstrings
60sec/side
C. Specific
TTB progression
(go through the entire progression)
-10 pike ups*
-3-5 beat swings
-3-5 Beat swing + knee raise
-3-5 beat swing + toes to eyes
-3-5 TTB
Pistol Progression
*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats
3-5/side Elevated pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 28 mins
20 Pistols
20 TTB
400m Run
20 Pistols
20 TTB
400m Run
Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner, You go I go (round for round)
AMRAP 28 min
10 Pistols
10 TTB
100m run
With a Partner, You go I go (round for round)
AMRAP 28 min
10 Pistols
10 TTB
100m run
Extra Accessory
Metcon (Weight)
3 sets
50’/side Suitcase Carry
10 Hollow body rocks
5/side Bird dog + DB row
50’/side Suitcase Carry
10 Hollow body rocks
5/side Bird dog + DB row
Score: Rounds + reps
Scaling
Beginner:
20 Deficit Reverse Lunges or Split Squats
20 Sit-ups or V-ups
200-400m run
Intermediate:
20 Elevated Pistols*Full ROM*
12-20 TTB or Toes to eye level
400m run
Perform
As written