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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

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

43/30 KG

Scaling options
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

Metcon
Metcon (4 Rounds for reps)
Every 3 mins for 12minutes
10-15 HSPU
20 step ups @ 24/20" + 1×50/35lbs

KG: 22.5/15
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