Tuesday, September 7th, 2021
Warm-up
Warm-up
A. General
Continuous Tabata
*2 intervals per movement
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row
-Beat swings
-Scap pulls
-Hanging Leg raises (to L-sit)
B. Specific
3 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
Gymnastics
Metcon (6 Rounds for reps)
Every 2 mins for 12 mins
200m Run
Max rope climbs
200m Run
Max rope climbs
Metcon
Metcon (6 Rounds for reps)
Every 3 minutes for 18 minutes
10 Burpee box jump overs @30/24"
12/8 Cal Bike/Row/Ski
Score: Each round for time
Scaling options
Beginner
Every 3 minutes for 18 minutes
6-10 Burpee box jump overs @tall
6-10 Cal Bike/Row/Ski
*Make sure athletes here can sprint each round
Intermediate
Every 3 minutes for 18 minutes
8-10 Burpee box jump overs @24/20"
12/8 Cal Bike/Row/Ski
COMP
Every 3 minutes for 15 minutes
10 Burpee D-ball over wall @100/80lbs
12/8 Cal Echo Bike
Extra Accessory
Metcon (Weight)
4 sets
12 Bent over landmine Row (Neutral grip)
12 alternated Elbow plank + knee to elbow**
Rest as needed between sets
12 Bent over landmine Row (Neutral grip)
12 alternated Elbow plank + knee to elbow**
Rest as needed between sets
Scaling options
Beginner
100m Run
Max Floor rope climbs
Intermediate
200m Run
Max 10ft rope climbs
COMP
4 x amrap 90 seconds
200m Sprint
Max Pegboard of legless rope climb
Rest 60 seconds between each amrap