Friday, October 8th 2021
Warm-up
A. General
3 rounds
30 sec Row or Bike @Hard
10 Wall balls
5 box jumps + step down @moderate height
3 rounds
30 sec Row or Bike @Hard
10 Wall balls
5 box jumps + step down @moderate height
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
5 Back squats
5 Btn press
5 Elbow rotations
5 Btn thrusters
5 Thrusters
Then
2 sets @increasing intensity
5 Thrusters
5 Bar facing burpees
Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees
43/30 KG
Metcon
Metcon (4 Rounds for reps)
Every 3 mins for 12minutes
10-15 HSPU
20 step ups @ 24/20" + 1×50/35lbs
10-15 HSPU
20 step ups @ 24/20" + 1×50/35lbs
KG: 22.5/15
Score: Time of each set
TC: 12mins
Score: Time of each set
TC: 12mins
Scaling options
Beginner
Every 3 mins x 4 sets
10-15 DB strict press
20 step ups @ low + light
Intermediate
Every 3 mins x 4 sets
5 Hspu or 10 Piked hspu
15-20 step ups @ 24/20" + 1×50/35 lbs
COMP
Every 3 mins x 4
100 Double unders
20 step ups 24/20 + 1×50/35
In the remaining time, active recovery on rower in Calories
Extra Accessory
Metcon
1. Banded external rotations 2 x 15/side
2. Banded lateral toe taps 2 x 15/side
2. Banded lateral toe taps 2 x 15/side
Beginner
Amrap 7
8-10 thrusters or DB thrusters @light
6-10 Burpees
Intermediate
Amrap 7
10 thrusters @ 75/55 lbs
10 Bar facing Burpees
COMP
As written