Saturday, November 27th 2021
Warm-up
A. General
Alternating Tabata
– Burpee to plate
– Plate ground to overhead
Alternating Tabata
– Burpee to plate
– Plate ground to overhead
Alternating Tabata
– Plank Plate Drag*
-Curtsy lunges
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
3 sets
20sec plate hops
10 Overhead lunges @45/25lb plate
400m Machine @hard
Metcon
Metcon (Time)
3 rounds
2K Bike or 1K Row/Ski
75 Double unders
Front Rack Lunge 95/65lbs*
2K Bike or 1K Row/Ski
75 Double unders
Front Rack Lunge 95/65lbs*
*Rd 1 50′
*Rd 2 75′
*Rd 3 100′
Metcon (AMRAP – Rounds and Reps)
6 rounds
P1
2K Bike or 1K Row/Ski
P2
AMRAP
75 Double unders
50′ Front Rack Lunge 95/65lbs
P1
2K Bike or 1K Row/Ski
P2
AMRAP
75 Double unders
50′ Front Rack Lunge 95/65lbs
Partners will work simultaneously while one partner works on the machine, the other will complete an amrap of the double unders and lunges. Partners will switch places on each round.
Extra Accessory
Metcon
RDL to knee up on bosu ball
5 x 5/5
5 x 5/5
If there is no bosu it can be done on any unstable platform or worse case on the floor.
Score: Time
TC: 25 mins
Scaling options
Beginner
3 rounds
1500Km Bike or 750m Row/Ski
75 Single Unders
Front Rack Lunge @light
Intermediate
3 rounds
2Km Bike or 1Km Row/Ski
50 Double unders
Front Rack Lunge @75/55 lbs
COMP
3 rounds
2Km Bike Erg
75 Double unders
Front Rack Lunge @95/65 lbs