Monday, September 5th 2022
Warm-up
A. General
3 sets
30 second Row
3 banded shoulder oscillations
3 sets
30 second Row
3 banded shoulder oscillations
B. Mobility
Handstand superman drill
10-15 repetitions
C. Upper body activation
2 sets
4 Banded pull aparts @ 2-2-2-2
8 Wall slides @ foam roller
Gymnastics
Metcon (AMRAP – Reps)
Part A (5 min)
Max strict HSPU
Max strict HSPU
Metcon (Checkmark)
Part B: Progression 1 (10 min)
4 x X%
Rest as little as possible between unbroken efforts.
4 x X%
Rest as little as possible between unbroken efforts.
Metcon
Metcon (Time)
For time
21-15-9
Power Clean 115/75 lbs
TTB
21-15-9
Power Clean 115/75 lbs
TTB
KG: 50/35 KG
TC: 8 min
Score: Time
TC: 8 min
Score: Time
Scaling Options
Beginner
Power Clean @ RPE 4-5
Abmat situps or Knee raises
Intermediate
Power Clean @95/65
Toes to Eye Level
Perform
As Written
Conditioning
Metcon (Calories)
5rounds (minutes)
40 seconds Max Calories
rest 20 seconds
40 seconds Max Calories
rest 20 seconds
Extra Accessory
Metcon (Weight)
Core
Half kneeling landmine twist
3 x 12/side
Max rep 20-30 = 40%
Max rep 10-15 = 50%
Max rep < 10 = 10 reps box supported
TC: 15 min
Score: Reps
Scaling Options
Beginner
Z Press @ a 8-10 rep weight
Intermediate
Feet on Box Pike HSPU
Perform
As Written