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Saturday, June 19th 2021

Warm-up
A. General
400m Run or 500m Row

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
20 sec of double unders
5 Back squats
5 Btn press
5 Barbell Elbow rotations
50ft A skips + 50ft Butt kicks
Then build up the thruster

Metcon
Metcon (Time)
3 rounds for time
800m Run
10 Thrusters 185/125lbs

Every time you break the thrusters (<10 reps) perform 60 Double unders

Scaling options
Beginner
3 rounds
600m Run
15-20 Thrusters @moderate

Intermediate
3 rounds
800m Run
10 Thrusters @155/105

COMP
For time
30 Thrusters @185/125
Every time you break perform 60 Double unders

Metcon (Time)
Team Version
you go, i go. 1 partner working at a time

3 rounds
4 x 400m Run
4 x 5 Thrusters @185/125
*Any time the barbell touches the ground both partners perform 60 double unders (each)

Scaling options
Beginner
3 rounds
600m Run
15-20 Thrusters @moderate

Intermediate
3 rounds
800m Run
10 Thrusters @155/105

COMP
For time
30 Thrusters @185/125
Every time you break perform 60 Double unders

Extra Accessory
Metcon (3 Rounds for reps)
Single leg banded Hip Thrust

3 rounds, each for time
8 reps explosive left
8 reps explosive right
6 reps explosive left
6 reps explosive right
4 reps explosive left
4 reps explosive right

Rest 90 seconds between sets

Goal: Lower body power endurance

We isolate the glutes here because it’s a super important muscle for the hip extension and athletes usually neglect it.